Part B of workout 3&4

1 SALIM AL ALI NA
2 SALEM ALSHAMSI NA
3 OMAR MOHAMMED NA
4 MOHAMMED KHALID NA
5 MOHAMMED FARAJ NA
1 MOHAMMED AL MANSOORI N/A
2 MARWAN AL MURRI NA
3 KHALID AL MULLA NA
4 IBRAHIM RAMAH NA
5 ALREBATI . NA
1 ABD ALHADI NA
2 ALI AL AHBABI NA
3 ABDULLAH AL SUWAIDI NA
4 HUMAID AL SAADI NA
5 SULTAN AL SHEHHI NA
1 ALMUR . NA
2 YOUSEF AL HADRAMI NA
3 AHMAD DARWISH NA
4 YOUSEF AL NAGBI NA
5 NAYEF AHMAD NA
1 YAQOOB S NA
2 AL ZAROOONI . NA
3 FADHEL . NA
4 OMAR AL THEIB NA
5 RASHED HUMAID AL DARMAKI NA
1 WALID KARAM NA
2 BADER ALNOORI NA
3 SALEM AL ALI NA
4 SAUD AL SHAMSI NA
5 YOUSEF AL MULLA N/A
Monday - Apr 15

100M SWIM 

1000M BIKE ERG

100M SWIM

1000M BIKE ERG

100M SWIM

1000M BIKE ERG

100 SWIM

 

SCORE A - SLOWEST TIME ON THE BIKE

SCORE B - OVERALL TIME 

 

1 SALEM AL ALI NA
2 SALEM ALSHAMSI NA
3 OMAR MOHAMMED NA
4 SULTAN AL SHEHHI NA
5 ALI AL AHBABI NA
1 YOUSEF AL NAGBI NA
2 MOHAMMED AL MANSOORI N/A
3 KHALID AL MULLA NA
4 OMAR AL THEIB NA
5 BADER ALNOORI NA
1 RASHED HUMAID AL DARMAKI NA
2 ABD ALHADI NA
3 SALIM AL ALI NA
4 MOHAMMED KHALID NA
5 FADHEL . NA
1 ALREBATI . NA
2 MOHAMMED FARAJ NA
3 AL ZAROOONI . NA
4 ABDULLAH AL SUWAIDI NA
5 NAYEF AHMAD NA
1 MARWAN AL MURRI NA
2 AHMAD DARWISH NA
3 YOUSEF AL MULLA N/A
4 YAQOOB S NA
5 IBRAHIM RAMAH NA
1 HUMAID AL SAADI NA
2 SAUD AL SHAMSI NA
3 YOUSEF AL HADRAMI NA
4 WALID KARAM NA
5 ALMUR . NA

Part B of workout 1&2 

1 SALEM AL ALI NA
2 SALEM ALSHAMSI NA
3 OMAR MOHAMMED NA
4 SULTAN AL SHEHHI NA
5 ALI AL AHBABI NA
1 YOUSEF AL NAGBI NA
2 MOHAMMED AL MANSOORI N/A
3 KHALID AL MULLA NA
4 OMAR AL THEIB NA
5 BADER ALNOORI NA
1 RASHED HUMAID AL DARMAKI NA
2 ABD ALHADI NA
3 SALIM AL ALI NA
4 MOHAMMED KHALID NA
5 FADHEL . NA
1 ALREBATI . NA
2 MOHAMMED FARAJ NA
3 AL ZAROOONI . NA
4 ABDULLAH AL SUWAIDI NA
5 NAYEF AHMAD NA
1 MARWAN AL MURRI NA
2 AHMAD DARWISH NA
3 YOUSEF AL MULLA N/A
4 YAQOOB S NA
5 IBRAHIM RAMAH NA
1 HUMAID AL SAADI NA
2 SAUD AL SHAMSI NA
3 YOUSEF AL HADRAMI NA
4 WALID KARAM NA
5 ALMUR . NA
Thursday - Apr 18

500M ROW

1200M RUN

500M ROW

800M RUN

500M ROW

400M RUN

 

 

SCORE A - SLOWEST TIME ON THE ROW

SCORE B - OVERALL TIME 

1 SALIM AL ALI NA
2 SALEM ALSHAMSI NA
3 OMAR MOHAMMED NA
4 MOHAMMED KHALID NA
5 MOHAMMED FARAJ NA
1 MOHAMMED AL MANSOORI N/A
2 MARWAN AL MURRI NA
3 KHALID AL MULLA NA
4 IBRAHIM RAMAH NA
5 ALREBATI . NA
1 ABD ALHADI NA
2 ALI AL AHBABI NA
3 ABDULLAH AL SUWAIDI NA
4 HUMAID AL SAADI NA
5 SULTAN AL SHEHHI NA
1 ALMUR . NA
2 YOUSEF AL HADRAMI NA
3 AHMAD DARWISH NA
4 YOUSEF AL NAGBI NA
5 NAYEF AHMAD NA
1 YAQOOB S NA
2 AL ZAROOONI . NA
3 FADHEL . NA
4 OMAR AL THEIB NA
5 RASHED HUMAID AL DARMAKI NA
1 WALID KARAM NA
2 BADER ALNOORI NA
3 SALEM AL ALI NA
4 SAUD AL SHAMSI NA
5 YOUSEF AL MULLA N/A
Friday - Apr 19

5 REP MAX SNATCH 

1 KHALID AL MULLA NA
2 ALREBATI . NA
3 SALIM AL ALI NA
4 MOHAMMED AL MANSOORI N/A
5 ABD ALHADI NA
1 IBRAHIM RAMAH NA
2 ALI AL AHBABI NA
3 HUMAID AL SAADI NA
4 ABDULLAH AL SUWAIDI NA
5 ALMUR . NA
1 YOUSEF AL NAGBI NA
2 SULTAN AL SHEHHI NA
3 YAQOOB S NA
4 OMAR AL THEIB NA
5 AL ZAROOONI . NA
1 YOUSEF AL HADRAMI NA
2 AHMAD DARWISH NA
3 FADHEL . NA
4 NAYEF AHMAD NA
5 RASHED HUMAID AL DARMAKI NA
1 YOUSEF AL MULLA N/A
2 SALEM AL ALI NA
3 BADER ALNOORI NA
4 WALID KARAM NA
5 SAUD AL SHAMSI NA

30 T2B 

30 BURPEE BJO20"

30 PULL UP

30 BOX JUMPOVER 24"

60 DOUBLE UNDERS 

30M HSW

30 BAR FACING BURPEES 

30 G20 35KG

30M F.RACK LUNGES 35KG 

1 SHAIMA AL AHLI NA
2 KHADIJA MAHROUS NA
3 SOFIA ABDULLAH NA
4 SHAMSA HAMDAN NA
5
1 NOORA ALSARRAH NA
2 HAMDA . NA
3 MARYAM AHMED NA
4 SHAIKHA AL QASSEMI NA
5 MEERA AL FALASI NA
1 AYESHA BIN DUKAN NA
2 AMNA BIN BAHAR NA
3 MARYAM AL FALASI NA
4 SHAHAD BUDEBS NA
5 NUHA AL MARRI NA

1-2-3-4-5-6-7-8-9-10

RING MUSCLEUPS 

* 10M UNBROKEN HANDSTAND WALK AFTER EVERY SET 

* Must get until 8 unbroken muscleups then can break (Except handstand walk) 

1 KHALID AL MULLA NA
2 ALREBATI . NA
3 SALIM AL ALI NA
4 MOHAMMED AL MANSOORI N/A
5 ABD ALHADI NA
1 IBRAHIM RAMAH NA
2 ALI AL AHBABI NA
3 HUMAID AL SAADI NA
4 ABDULLAH AL SUWAIDI NA
5 ALMUR . NA
1 YOUSEF AL NAGBI NA
2 SULTAN AL SHEHHI NA
3 YAQOOB S NA
4 OMAR AL THEIB NA
5 AL ZAROOONI . NA
1 YOUSEF AL HADRAMI NA
2 AHMAD DARWISH NA
3 FADHEL . NA
4 NAYEF AHMAD NA
5 RASHED HUMAID AL DARMAKI NA
1 YOUSEF AL MULLA N/A
2 SALEM AL ALI NA
3 BADER ALNOORI NA
4 WALID KARAM NA
5 SAUD AL SHAMSI NA

20 BURPEE BOX JUMP OVERS 24"

30 CAL AB 

20 BURPEE BOX JUMP OVERS 24" 

1 KHALID AL MULLA NA
2 ALREBATI . NA
3 SALIM AL ALI NA
4 MOHAMMED AL MANSOORI N/A
5 ABD ALHADI NA
1 IBRAHIM RAMAH NA
2 ALI AL AHBABI NA
3 HUMAID AL SAADI NA
4 ABDULLAH AL SUWAIDI NA
5 ALMUR . NA
1 YOUSEF AL NAGBI NA
2 SULTAN AL SHEHHI NA
3 YAQOOB S NA
4 OMAR AL THEIB NA
5 AL ZAROOONI . NA
1 YOUSEF AL HADRAMI NA
2 AHMAD DARWISH NA
3 FADHEL . NA
4 NAYEF AHMAD NA
5 RASHED HUMAID AL DARMAKI NA
1 YOUSEF AL MULLA N/A
2 SALEM AL ALI NA
3 BADER ALNOORI NA
4 WALID KARAM NA
5 SAUD AL SHAMSI NA
Saturday - Apr 20

50 DEVILS PRESS (50LBS)

50 CHEST TO BAR PULLUPS 

1 KHALID AL MULLA NA
2 ALREBATI . NA
3 MOHAMMED AL MANSOORI N/A
4 IBRAHIM RAMAH NA
5 SALIM AL ALI NA
1 ALMUR . NA
2 ALI AL AHBABI NA
3 ABD ALHADI NA
4 YAQOOB S NA
5 HUMAID AL SAADI NA
1 OMAR AL THEIB NA
2 YOUSEF AL NAGBI NA
3 ABDULLAH AL SUWAIDI NA
4 SULTAN AL SHEHHI NA
5 NAYEF AHMAD NA
1 AL ZAROOONI . NA
2 RASHED HUMAID AL DARMAKI NA
3 FADHEL . NA
4 AHMAD DARWISH NA
5 YOUSEF AL HADRAMI NA
1 SAUD AL SHAMSI NA
2 WALID KARAM NA
3 SALEM AL ALI NA
4 BADER ALNOORI NA
5 YOUSEF AL MULLA N/A

60 pistol
35 double under
7 handstand push up
50 wall ball
35 double under
7 handstand push up
40 box jump
35 double under
7 handstand push up
30m lunges
35 double under
7 handstand push up
20 front squat
35 double under
7 handstand push up
10 ground to overhead
35 double under
7 handstand push up

1 KHALID AL MULLA NA
2 ALREBATI . NA
3 MOHAMMED AL MANSOORI N/A
4 IBRAHIM RAMAH NA
5 SALIM AL ALI NA
1 ALMUR . NA
2 ALI AL AHBABI NA
3 ABD ALHADI NA
4 YAQOOB S NA
5 HUMAID AL SAADI NA
1 OMAR AL THEIB NA
2 YOUSEF AL NAGBI NA
3 ABDULLAH AL SUWAIDI NA
4 SULTAN AL SHEHHI NA
5 NAYEF AHMAD NA
1 AL ZAROOONI . NA
2 RASHED HUMAID AL DARMAKI NA
3 FADHEL . NA
4 AHMAD DARWISH NA
5 YOUSEF AL HADRAMI NA
1 SAUD AL SHAMSI NA
2 WALID KARAM NA
3 SALEM AL ALI NA
4 BADER ALNOORI NA
5 YOUSEF AL MULLA N/A