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Bader Al alawi
- Mar 12
- 1 min read

WOD 13032022, Sunday

Warm up

3-minutes any machine (easy pace )

Barbell specific movement

Task 1: Weightlifting

A. Touch and go muscle snatch

3 sets , 3 Reps

B. power Snatch ( pause )

3 sets , 3 reps @ 30%

C. Touch and go Low Hang power snatch + power snatch

Every 90s x 12 Rounds

6 sets @ 65%

6 sets @75%

Task 2: Gymnastics

HS pushup/ HS walking

A. Supersets x 4 Rounds

5 Pike HSPU

8 HS shoulder tap

B. Emom x 10-minutes

1: 15 kipping HSPU

2: 7m HS walking + 12 kB Swing

Supersets x 4 sets

15M/side Bottom up KB Carry

15 W band pull apart

Bonus work :

Task 3: Accessory

A. Supersets x 3 Rounds

8 DB chest press

15 close grip push up

B. DB fly

3 sets , 15 reps

C. Supersets x 3 Rounds

45s D-Ball Bear Hug

8 strict T2B

Task 4 : Endurance

For time

Alternate A and B Every 3-minutes x 10 Rounds

A. For time

15 cal Row

15 cal assault bike

B. For time

400M run

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