Search

Bader Al alawi
- Apr 8
- 1 min read

WOD 09042022, Saturday

WARMUP

3-minutes any machine (easy pace )

Task 1: strength

A. Every 90s x 8 Rounds ( 4 each )

A. 3 Deadlift

B. 3 Weighted Dips

B. Supersets x 2 Rounds

10 Deadlift @65% From (A)

Rest 2-minutes

C. Push press

5 sets , 3 Reps x Every 90s

D. Weighted chin up

5 sets , 2 reps

E. Z press

3 sets , 8 reps

Task 2: Conditioning

Option 1:

Amrap x 20-minutes

400M Run

20 DB snatch

10 T2B

Option 2:

Amrap x 20-minutes ( Team of 2 )

400M Run

2 Rounds

30 DB snatch

15 T2B

Bonus work :

Task 3: Accessory

A Supersets x 4 Rounds

8 barbell Row

12 biceps curl

B. Supersets x 4 Rounds

8 elevated Ring Rows

30 banded lat pulldown

C. Supersets x 2 Rounds

20 Reverse hyper

20/side pallof press

Recent Posts

WOD 18052022,Wednesday

Endurance : For time 6KM Row Or 250/200 Cal Assault bike *Emom alternate A. 5 push up B. 5 KB swing Bonus work : A. Seated Box jump 5 sets , 2 reps B. Landmine twist in half kneeling 3 sets , 12/si

WOD 17052022’ Tuesday

Task 1 : Conditioning Team of 2 40 Rounds 1 Deficit strict HSPU 45s/25slb 2 2xDB Snatch 3 2XDB Front Squat 4 10M X shuttle Run Bonus work : Strongman Hand over head sled pull 4 Rounds x 15M Accessory

WOD 16052022, Monday

Warm up 3-minutes any machine Task 1: weightlifting A. Hang Power clean + split jerk 4 sets ( each set 4-minutes window ) 1 pc + 2 sj @ 75% 1 pc + 1 sh @ 80% Task 2: Strength A. Back squat @65% 2 sets