Bader Al alawi
- Feb 11
- {{minutes}} min read

WOD 16022022, Wednesday

Endurance

Rotate A , B and c , Every 5-Minutes x 6 Rounds Rest 2-minutes between

A. Amrap x 5-minutes

8 cal Row

8 Burpees

B. Amrap x 5-minutes

8 cal Assault bike

4 cal Assault bike ( only arms )

C. Amrap x 5-minutes

30s plank

15 Sit up

Bonus work :

A.Behind the neck push press + push jerk + split jerk

Build up

B. Supersets x 3 Sets

15 Cable lat pull down

15 cable tricep extension

C. Close grip Bench press

6 sets , 2 reps

D. Cable cross over

3 sets , 15 reps

Here’s an idea💡:

You may complete all the bonus work from this week on Wednesday!

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