Bader AlalawiWOD23062020, TUESDAY
TASK 1: WARMUP
2 ROUNDS
. 5 Burpees
. 10 HR push ups
. 15 Air squats
TASK 2: CONDITIONING
22 min AMRAP
. 15 Wallballs / DB Thrusters
. 15 Box jump over
. 15 Deadlift 225 / 185lbs OR DB DL
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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
250
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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