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Bader Al alawi
- May 6
- {{minutes}} min read

WOD 07052022, Saturday

WARMUP

3-minutes any machine (easy pace )

Task 1: strength

A. Supersets x 5 sets

2 Behind the neck jerk + 3 Overhead Squat

3 walkwalk ( hold 3s @ top position)

( Every 3-minutes start new Round )

B. Supersets x 5 Rounds

8/side Box step

4 weighted Dips

( Every 2:30 start new Round )

C. Z press

5 sets , 5 reps

Task 2: Conditioning

Emom x 18 minutes

1: 8 Box jump 30/24”

2: 10 pull up +3 clean and jerk 135/95lb

3: 12 pull up + 25 DUs

Bonus work :

Task 3: Accessory

A Supersets x 4 Rounds

3 chest to Ring

20 banded triceps

B. Supersets x 3 Rounds

8 Bent over barbell Row ( pause on chest )

10 ring face pull up

C. Supersets x 3 Rounds

8 Cable Lat pull down

15 GHD hip extension

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