Bader Alalawi
- Apr 11, 2020
- 1 min read

WOD12042020 , SUNDAY

🎖HOME WORKOUT🎖

💢 WARM UP:

45 Burpees

(NOTE: we will be adding 2 Reps everyday until we are back in the gym. You can skip the conditioning as long as you just do the warmup to stay active!)

⚡️POWER :

A. EMOM 8-Minutes

3 DB weighed squats Jump (AHAP)

3 Kneeling jump

💥 CONDITIONING:

Amrap 18-Minutes

100 80 60 40 20 Sit up OR 50 40 30 20 10 Sit up

After Each Round Preform

30 Hop Over the DB

10 x 10M Or 20 x 5M Farmer carry

30 Hop Over the DB

💥 Accessories

3 Round

30 Reps Face Down T

30 Reps Face Down Y

30 Reps Face Down W

Rest 1-Minutes

Recent Posts

See All

WOD 27052022, Saturday

WARMUP 3-minutes any machine (easy pace ) Task 1: strength A. Overhead Squat Build up one Rep Max in 15-minutes window with warm up B. Strict pull up 4 sets , 8 reps Weighted if it possible C. Superse

WOD 26052022, Thursday

Team of 4 2 Rounds Sync 100 DB Hang clean and jerk ( 2 sync ) 75 DUs ( each 100 DUs , all same time ) 2 Rounds 100 Ring Dips / 100 push up 75 DUs ( each DUs , all same time ) Cash out 30 clean and je

WOD 25052022,Wednesday

Endurance : For time Team of 2 10 Rounds 10 Burpees ( every Round add 2 Burpees) 20 Handstand Shoulder tap / 40 plack shoulder tap 8 chin up 6 D-Ball clean Bonus work : A. Seated Box jump 5 sets , 2