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WOD

Workout Of The Day

WOD 10.5.23 (M)

  • PRO/ROOKIES:

4 min Max Cal Row, 1 min REST

600/500 m Run 5 min Cap

4 min Echo Bike, 1 min REST

600/500 m  Run 5 min Cap

4 min Max Ski Erg, 1 min REST

600/500 m Run, 5 min Cap

 

  • Heavy Day:

Upper Day 1

5*5 weighted pull ups

4*10 landmine row / cable seated row

4 ss * 12 pull over + 10 reverse bicep curl

4 ss * 10 spider bicep curls + max ring rows

3x 10/15 strict leg raises + 10/15 ghd back extension

 

  • Functional Body Building:
 
Upper body
A1.3 sets of: 30’’ Scapular push ups 30’’ Scapular pull ups 30’’ band aparts
A2.4 sets of: 12 Lean away Pull ups 8-8 Alternating Db Bench Press
A3. 4 sets of: 10 Incline Bench Db Row 8-8 Single arm Db Arnold Press
A4. 3 sets of : 12-12 Single arm Ring Rows 12 parallette Push ups 12 cal Skierg 12 Reverse Crunches
 
 
 
 
 
 
 
 
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