Back on track WOD 09.1.23 (MWG)

25 min EMOM 1st 12/9 Burpees, 2nd 12 DB Shoulder to OH RX 20 kg, 3rd 250/200 m Row Erg (50 sec Cap), 4th 20 V Ups, 5th REST.

Lower body

Strength part

• 2×8-2×6-2×4 back squat
• 4×8 deadlift

Definition part

• 3ss 16 (8r/8l) suitcase boxstep up+10/15 deficit glute bridges from step
• 3ss 10 deficit squat +1′ side steps 3ss 16 renegade row + 10/15 leg raises

Upper body FBB

A1.4 sets of: 6x 1 /1/2 Bench press 8 alternating grip pull ups

A2.4 sets of: 8 push ups 8/8 Single Arm Row

A3. 3 or 4 sets of: 8 Devil press 10 Box jumps 15 Sit ups

A4. 3 sets of: 8 chin ups 10 bicep curls 30’’ hollow hold