Bader Alalawi
- Aug 16, 2020
- 1 min read

WOD17082020, MONDAY

WARMUP

3 ROUNDS

. 5 inch worm

. 30s pushup position hold

. 30s back extension hold

TASK 1: GYMNASTICS

Every 3 mins x 5 rounds

. 5-8 Bar muscle ups / 2 strict pull up + 5 Russain Pushup/2 chin up + 5 Pushup

. 30s plate bench

. 30 banded hollow pulldown / 30s Hollow Rack Hold

TASK 2: STRENGTH

A. Sumo deadlift

4 sets, 10 reps, go every 2:30 mins

B. Glute bridges

100 reps

TASK 3: CONDITIONING

DEATH BY EMOM

1 DB STOH

1 lateral hop over DB

1 lateral burpees over DB

Every min add one rep of each movement,

Time cap: 15 mins

Recent Posts

See All

WOD 05072022’ Tuesday

Technique 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

WOD 04072022, Monday

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

WOD 03072022,Sunday

“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