Open WOD 24.3 16.3.24 (GW)

24.3 WOD

All for time:

5 rounds of:
  10 thrusters, weight 40/30 kg
  10 chest-to-bar pull-ups

Rest 1 minute, then:

5 rounds of:
7 thrusters, weight 60/40 kg
7 bar muscle-ups

Time cap: 15 minutes

Endurance WOD

For time

4×500 m Row 1 min Rest between intervals

3 min REST

For time 1500 m Run

Lower body

5×5 front squat

4×8 deadlift

4ss 12 deficit squat + 12 leg aductors

3ss 20 alt back step curtsy lunges+15 glute bridges

3ss 12 palov press (R/L) + 10 strict leg raises bar

Full Body upper focused

Back squat 3 x 8-10

3 sets of 12(each leg) Dumbbell split lunges ss leg curls

15 Bench press

3 x 8-10 Barbell row

3 x 8-10 3 sets of Lat pull down 12 ss dumbbell chest flies 12

3 sets of Dumbbell Bicep curls 12-15 ss cable tricep extension

3 sets of V ups(or situps)15-20 ss side plank hold 30-40 sec

Upper body FBB

A1. 3 sets of: 1’ skierg 15 Db pullover 15 db Bench press

A2. 4 sets of : 12-10-8-15 Barbell Bent over Row

A3.4sets of: 6 Bench Press + 20 Supinated Ring rows

A4.4 Rounds -1’ Amrap each : Db Clean n press Double unders Ring push ups Ghd Sit ups

MIND BODY APP