Search

Bader Al alawi
- Jun 5
- 1 min read

WOD 06062022, Monday

Warm up

3-minutes any machine

Task 1: weightlifting

A. Clean pull + squat clean

5 sets , 2 + 1 Reps @ 80%

B. Split jerk @ 75% to 80%

5 sets , 3 reps

Task 2: Strength

A. Front squat @50%

2 sets , 12 reps

Task 3 : conditioning

Amrap x 15-minutes

200 M Run

21 T2B

21 OH lunges

200 M Run

15 T2B

15 OH lunges

200 M Run

9 T2B

9 OH lunges

Bonus work :

Task 4: Gymnastics

Emom x 10-minutes

1: 8 Strict HSPU

2: 1 leg less rope climb

Core :

Weighted Sit up

2 sets , 50 reps

Task 5 : Accessory

A. DB RDL

3 sets , 20 reps

B. Bulgarian split squat

3 sets , 10/side

D. Reverse hyper

3 sets , 15 reps

Recent Posts

WOD 07122022, Wednesday

Strength Snatch and Clean and jerk Each 15-minutes build up heavy single Conditioning For Time : 5 Rounds 8 Hang power snatch 65lb/55lb 8 Ohs Lunges

WOD 06122022’ Tuesday

Conditioning Team of 3 3 Rounds 50 Deadlift 205/175lb 40 burpees Box jump over 30 chest to bar pull up 200 DUs ( every 25 reps switch partner) Note : partner 1 work while partner 2 bear hug holds and

WOD 05122022, Monday

Warm up Specific warmup will be given in class Strength A. Hang power Snatch 2 sets , 2 reps @70% 2 sets , 1 rep @75% 2 sets , 1 rep @80% Go every Every 90s B. Snatch pull 3 sets , 3 reps 110% C. Back