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Bader Al alawi
- Mar 18
- 1 min read

WOD 19032022, Saturday

WARMUP

3-minutes any machine (easy pace )

2 Rounds

10Push up

5 Inch worn

Task 1: strength

Rotate for 12 Rounds , Every 2-minutes

A. 5 Push press

B. 3 Deadlift

C. 3 Weighted Dips

B. Weighted chin up

5 sets , 2 reps

Task 2: Conditioning

Emom x 21-minutes ( 30s on : 30s off )

1: Row For cal

2: Toes to bar

3: 2xDB hang snatch

Bonus work :

Task 3: Accessory

A. Supersets x 4 Rounds

10 weighted GHD Sit up

20s hold on ring top position

B. Supersets x 4 Rounds

10 Inverted DB Rows

10/side one arm chest pres

C. Supersets x 3 Rounds

12 Chest BD Fly

8/side DB over head extension

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