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WOD

Workout Of The Day

WOD 10.2.23 (MWG)

  • PRO/ROOKIES:

4 Rounds 1 min ON – 1 min OFF

1st Sled Push RX 100 kg

2nd Ski Erg

3rd Suitcase Box Step Overs RX 20 kg

4th Side Plank Elbow Hold 30 sec L/R

 

 

  • Heavy Day:

Legs

4×10 back squat

4×10 hip thrust

4x10r/10l bulgarian split squat

3ss 15 air squat 40″ Sled push heavy

3ss 10 sissy squat 30″/40″ mini band walk forward and back

  • Functional Body Building:
Upper body density
A1.4x 8 chest press + max deficit push ups
A2.3 sets of: 10 Db Chest flys + 16 alt side plank
A3. 3 sets of : 10 Close grip bench press + 10 Arnold Press
A4.3 sets of : 3 devil press 6 Db burpee 9 push press
A5. Core 3 sets of: 10 Db crunches 10 Db toe touches 10 Db Russian twists
 
 
 
 
 
 
 
 
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