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Bader Alalawi
- Feb 16, 2020
- 1 min read

WOD17022020

Warm up:

2 Rounds

200M Run

20 shoulder Tap push up position

Strength:

A. Strict press

3 sets , 8 reps

1 sets , 3 reps

B. One Arms DB Push Jerk

5 sets , 2/side @ AHAP

Gymnastics:

A. EMOM 6-Minutes

1: weighted 5 to 10 strict T2B

2: 1 to 8 Strict HSPU ( weighted if possible)

B. EMOM 12-minutes

1: 20 T2B

2: 30M Farmers Carry

3: 20 HSPU

Accessories:

A. Alternate For 3 Rounds

20 banded Face pull

20 DB Reverse Fly

B. Alternate for 3 Rounds

20 banded Triceps extension

10 to 20 Diamond Push up

Extra Work ( Optional ) :

Conditioning:

1 Round

30 Hang power snatch 95/55lb

30 Burpees

2 Rounds

20 Hang power snatch

20 Burpees

3 Rounds

10 Hang power snatch

10 Burpees

CORE :

A. GHD sit up

4 sets , 15 to 20 Reps

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