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Bader Al alawi
- Feb 25
- 1 min read

WOD 26022022, Saturday

WARMUP

3-minutes any machine (easy pace )

2 Rounds

5 inch worm

30s plank

Task 1: strength

A. Deadlift

5 Sets , 5 Reps

Go Every 2-Minutes

B. Supersets x 4 Rounds

5 push press

5 weighted pull up

Go Every 2-minutes

C. Supersets x 4 Rounds

5 barbell Row

5 weighted Dips

Go Every 2-minutes

Task 2: Conditioning

Amrap x 15-minutes

3 wallwalk

12 DB snatch

15 Box jump over

Bonus work :

Task 3: Accessory

A. Supersets x 3 Rounds

12 DB Chest fly

12 Ring Face pull

B. Supersets x 3 Rounds

8/side One arm DB Row

15 DB shrug

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