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WOD

Workout Of The Day

Hero WOD White 2.9.23 (MGW)

  • PRO/ROOKIES:

5 Rounds for time 

3 Rope Climbs or 8 Strict Chin Ups

10 Toes to Bar

21 OH plate loaded Walking lunges RX 20 kg

400 m Run 

Endurance WOD 

A. 3X500 m Run

B. 3X500 m Row

C. 3X500 m Ski 

1 min REST Between Sets 

11 min Cap for each station 

 

 

 

  • Heavy Day:

 Uper day 1

Bench press 12-10-8-6-20 Incline dumbell press

4×12 4ss Incline dumbell fly 10 +10 close grip push ups

3ss chicken press 10 + one arm triceps extension 10r+10l

4x max dips 30″/40″Side plank feet on bench + ghd leg raises 

 

  • Functional Body Building:
Upper body FBB
A1.4 sets of: 6x 1 /1/2 Close grip Bench press 8 Chin ups
A2.4 sets of: 8 wide Push ups 8/8 KB Single Arm Row
A3. 3 or 4 sets of: 8 Devil press 10 Box jumps 15 Sit ups
A4. 3 sets of: 3-3 alt grip Pull ups 10 bicep curls 30’’ hollow hold
 
 
 
 
 
 
 
 
 
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