WOD 1.2.24 (WG)

Part A.

7 min to Build a Heavy Squat Clean

3 min REST

10 min AMRAP Ladder

3,6,9,12,15,18,21…

Thrusters RX 40 kg, Toes to Bar

NEW YEAR STRONGER ME

Upper day 1

4X8 Bench Press

4×8 Push press

4X10 DB incline Alternate chest press

4ss x 10 Chicken pres +10 Arnold press

3ss 15 dips + 30/40 hollow rocks+ 30/40 Arch rocks

Lower body FBB

A1.3 sets of: 30’’ Assault Bike 10 Good mornings 10 Sumo Squat

A2.4 sets of : Back Squat 12-10-8-max reps

A3.3 Sets of: 10-10 Curtsy lunges + 15 hamstrings curls

A4.4 sets of : 15 cal bike 6-6 Db Clean from floor 12 Goblet Cyclist Squat Rest 1’ repeat

MIND BODY APP