Bader AlalawiWOD19082020, WEDNESDAY
WARMUP
1 ROUNDS
. 200m run
. 20s side plank
TASK 1: ENDURANCE
Team Of 2
Alt. Every 4 Mins
A. 400m run
B. Max Cal AB
Time cap : 50 Mins
Note:
P1 and P2 must complete Total Of 500/380 Cal Assault Bike
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See AllTask 1 : Conditioning Team of 2 I go you go e5ooooy 20 Rounds 8/6 Ski Erg 4 2XDB Devil press Immediately into 20 Rounds 8 Cal Assault Bike 4 Power Clean 135/95 Time cap 45:00-Minutes
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Warm up 3-minutes any machine Task 1: weightlifting A. power clean + push jerk @60% Emom x 10 -Minutes , 1 rep + 2 reps Task 2: Strength A. Back squat @50% 3 sets , 8 reps ( tempo) Task 3 : condition
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Deload. Warm up : 3-minutes any machine Task 1: weightlifting A. Emom x 10-minutes 2 power snatch 60% Front Squat 50% 3 sets , 5 reps ( tempo ) Task 2: Gymnastics A. Emom x 6-minutes 1: 3/3 stand on a
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