Bader Alalawi
- Mar 6, 2020
- 1 min read

WOD07032020, SATURDAY

💢 Warm up :

3 Rounds

8 Ring Row

8 Box step up

8 Air squat

💢 Conditioning:

6-minutes Amrap x 3 Rounds , Rest 3-Minutes B/Rounds

4 Pull Up

6 Box jump over 24/20’

8 OHS 95/55lb

💢 Hypertrophy Session ( Optional )

A. Rotate For 4 Rounds

12 Banded Bench press

30 seconds plank on ring

30 seconds seated banded Row

Rest 60 sec Between

B. Alternate For 3 Rounds

12 DB Pull Over

30 banded lat pull Down behind The Neck

💢 CORE

A. Double KB Hollow Rack Hols

4 sets , 30s to 45s

Rest As You Needed

Recent Posts

See All

WOD 31052022’ Tuesday

Task 1 : Conditioning Team of 2 I go you go e5ooooy 20 Rounds 8/6 Ski Erg 4 2XDB Devil press Immediately into 20 Rounds 8 Cal Assault Bike 4 Power Clean 135/95 Time cap 45:00-Minutes

WOD 30052022, Monday

Warm up 3-minutes any machine Task 1: weightlifting A. power clean + push jerk @60% Emom x 10 -Minutes , 1 rep + 2 reps Task 2: Strength A. Back squat @50% 3 sets , 8 reps ( tempo) Task 3 : condition

WOD 29052022,Sunday

Deload. Warm up : 3-minutes any machine Task 1: weightlifting A. Emom x 10-minutes 2 power snatch 60% Front Squat 50% 3 sets , 5 reps ( tempo ) Task 2: Gymnastics A. Emom x 6-minutes 1: 3/3 stand on a