Bader AlalawiWOD18032020 , WEDNESDAY
💢Warm up :
Every 10 Sec. x 20 Rounds
1 Air squats
1 Burpees
💢 WEIGHTLIFTING:
A. Low Hang Clean pull + squats clean + Front squat
1 + 2 + 1 Reps ,Go Every 90sec. X 15 Rounds @ start From 70% to 90%
💢 Strength:
A. Deadlift @ 65%
3 sets , 8 Reps
Rest 1-minutes Between sets
B. Split stance OH press
4 Sets , 6/side Reps
C . Supinated Barbell Bent over Row
3 sets , 12 Reps
💢 Conditioning :
Stainless Steel Sword 🗡
For Time
50 OverHead squat 45/35lb
40 Strict press
30 Hang snatch
20 Thruster
10 biceps Curl
Time cap : 8-minutes
EXTRA WORK ( OPTIONAL)
💢Accessories:
A. Banded Pull Apart
3 sets 30 reps + 20s Hold
B. Dip Hold with Medball between your Feet (Arm Full extended )
4 sets , 30 Sec. to 45 Sec.
💢 WEIGHTLIFTING:
A. Deficit Snatch Pull @ 105%
5 sets , 3 reps
💢 Conditioning:
12-minutes Amrap
50 DUs
15 Hop Facing Parallette
12 Ring ROW
6 TO 9 Pull Up