Bader AlalawiWOD04022020
Warm up :
Burpees every 10s for 2-minutes
Then
Burpees every 5s for 2-minutes
Endurance:
Team of 2
For time
10/20/30/40/50/60/70/80/90 ...etc
Cal Row
Cal ski erg
Cal Assault bike
Note:
• split the Cal any how
Search
Recent Posts
See AllTechnique Work : 10-Minutes Rope Climb Drills Task 1 : Conditioning Team of 3 5 Rounds , Start New Round Every 7-minutes 9 Rope climb 36 2xDB Box step up over 63 push up
530
Warm up 3-minutes any machine Task 1: weightlifting A. Power clean + push press @ 55% from clean and jerk 5 sets , 2+ 2 reps B. Power Cluster 4 sets , 2+ 2 reps 55% from clean and jerk 2 sets , 2 + 2
1150
“Deload” Warm up : 3-minutes any machine Task 1: weightlifting power snatch @ 60% Every 30 seconds for 20 sets Task 2: Gymnastics A. Ring MU / DUs 3 Rounds 8 Ring kip / Bar Kip 8 Hollow to arch 8 Bulg
1240