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WOD

Workout Of The Day

WOD 11.10.23 (M)

  • PRO/ROOKIES:

Partner WOD

Station AMRAP Relays.

A. 10 min I Go you Go Run 500/400 m

B. 10 min I Go you Go Ski Erg 500/400 m

C. 10 min I Go you Go Row Erg 500/400 m 

2 min REST Between Stations 

  • Heavy Day:

Day 2

Pull

4×8 pull ups *weighted if possible

4×10 lat pull down wide grip

4x10R/10L one arm dumbell row

3×12 try face pull + 12 seated db curls

3×10 barbell bicep curls

3×8/12 leg raises from bar +10/15 weighted sit ups

 

  • Functional Body Building:
Lower body FBB
 
A1.3 sets of: 1’ assault Bike 15 sissy squat 15 Seated weighted calf raises
A2.4 sets of: 20-15-10-5 Back squat
A3.3 Sets of: 12-12 Single leg RDL + 20-20 Cossack Squat
A4.4 sets of: 15 Russian swing + 10 box jump + Assault bike(40’’-60’’-80’’-100’’)
 
 
 
 
 
 
 
 
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