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Bader Al alawi
- Apr 22
- {{minutes}} min read

WOD 23042022, Saturday

WARMUP

3-minutes any machine (easy pace )

Task 1: strength

A. Supersets x 5 sets

3 Front squat

3 weighted Dips

( Every 2:30 start new Round )

B. Supersets x 5 Rounds

5/ side DB one arm chest press

3 Weight pull up

( Every 2:30 start new Round )

C. Z press

4 sets , 8 reps

Task 2: Conditioning

Team of 2

5 Rounds

30 Wallball

20 box jump over

10 clean and jerk 135/95

Rest 90s between rounds

Bonus work :

Task 3: Accessory

A Supersets x 3 Rounds

8 barbell Row

12 cable triceps extension

B. Supersets x 3 Rounds

8/side One arm DB Row

12 Cable biceps curls

C. Supersets x 3 Rounds

8 DB pull over

20 face pull

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