Bader AlalawiWOD19022020
IMPORTANT!!!
Please Ask Yourself these questions before Doing ((Extra Work))....
* What is your fitness level?
* How old are you?
* Why do you want to do this?
Remember quality is better then quantity in most cases.
Warm up :
Cuban press with PVC pipe
1 set , 15 reps
Emom 6-minutes
1: 12/15 cal Row
2: 15 OHS with PVC pipe
Weightlifting:
A. Hang power snatch + OHS ( pause 3s on squat position)
EMOM 10-minutes , 2 + 1 reps @ 60 to 70%
Strength:
A.Back Squat
5 sets , 5 reps @ 82.5%
Accessories:
A. Alternate for 3 Rounds
30 banded good morning
30 banded pull aparts
B. Banded pull through
3 Sets , 30 to 50 reps
CORE:
A. Weighted plank
3 sets , 60s
Rest for Exactly one minute between set
EXTRA WORK (OPTIONAL)
Strongman Session
A. Yoke Carry
6 Sets , 15M @ Every 2-minutes
B. Standing rope sled pull
6 sets , 15M @ Every 2-minutes
NOTE:
Goal is to build a challenging load, but maintain Good Form throughout to perform the movement correctly.
Active Recovery :
Bike 10-minutes @ easy
Don’t ThinK , Do This 😃