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Bader Al alawi
- Apr 16
- 1 min read

WOD 1742022, Sunday

Warm up

3-minutes any machine (easy pace )

Barbell specific movement

Task 1: Weightlifting

A. Hang power + OHS.

Emom x 8 minutes @ 60%

B. Low hang squat snatch

Emom x 12-minutes @70%

Task 2: Gymnastics

A. Strict Deficit HSPU

3 sets , 5 reps

B. Kipping HSPU

6 Rounds, every 55s

8 to 15 reps

C. Strict C2B

5 Sets , 2 Reps

D. Chest to bar pull up / pull up

5 to 8 Reps , Emom x 10-minutes

Bonus work :

Task 3: Accessory

A. Split Squats ( front rack elevated)

3 sets , 10/side

B. Back rack lunges

50 Reps ( empty barbell)

C. Seated Rear Delt Flyes

3 sets , 15 reps

D. Floor Leg Raises

Accumulate 100 Reps

Task 4 : Endurance

Team of 2

150 Cal Row

150 Box step up ( Body weight)

150 Assault Bike

150 Box step up ( Body weight)

150 Cal Ski Erg

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