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Bader Al alawi
- May 13
- {{minutes}} min read

WOD 14052022, 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 strict Weight pull up

( Every 3-minutes start new Round )

B. Supersets x 4 Rounds

8 step walking lunges ( barbell loaded )

3 weighted Dips

( Every 2:30 start new Round )

C. Z press

5 sets , 5 reps

Task 2: Conditioning

A. Emom x 6 minutes

1: 15 chest to bar pull up

2: 10 STOH 135/95lb

3: 75 DUs

Rest 2-minutes

B. 6 minutes

Max cal any ( Row / Ski / Bike )

Rest 2-minutes

C. Emom x 6 minutes

1: 10 Bar Mu

2: 10 STOH 135/95lb

3: 75 DUs

Bonus work :

Task 3: Accessory

A Supersets x 4 Rounds

10 DB seal Row

20 banded over head triceps extension

B. Supersets x 3 Rounds

8 Bent over lateral raise

10 DB shrug

C. Supersets x 3 Rounds

12 Cable Lat pull down

12 barbell forearms extension

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