Follow Us On
WOD

Workout Of The Day

WOD 10.10.23 (GM)

  • PRO/ROOKIES:

20 min AMRAP 

4/2 Bar Muscle Up,  8 Chest to Bar Pull Ups or 10 Chest to Bar Pull Ups

30 Back Step Single Rack Lunges  RX 24 kg (Switch Rack Every 15 Reps)

40 DU 

2 min Strict Rest

 

 

  • Heavy Day:

Day 1

Legs

4×12-10-8-6 back squat

4×12-10-8-6 deadlift

4x8R/8L box step ups farmer

3×15 cyclist squat 3×12 leg curls + 12 banded glute bridges

3x10R/10L side ball throws +10/15 dead bug

 

  • Functional Body Building:
Upper body FBB
A1. 3 sets of: 1’ skierg 10-10 lateral raises 15 ring rows
A2. 4 sets of 10x Strict Press
A3.3 sets of: 8-8 Alt Db Bench press + Max reps Pronated strict pull ups
A4.For Quality : 10-9-8-7-6-5-4-3-2-1 Deficit push ups Dual Db hang Snatch High pull *Rest 2’ then : Inverted rows Db full raise
 
 
 
 
 
 
 
 
PREVIOUS WODNEXT WOD