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Workout Of The Day

WOD 11.11.22 (MGW)

  • PRO/ROOKIES:

20 min EMOM : 1st 20 Single Rack Alternating Lunges RX 24 kg (switch every 10 reps), 2nd 12/9 Cal Ski Erg, 3rd 15/12 Ring Rows, 4th 35 DU/ 50 SU.

  • Heavy Day:

Upper body B

A. 4×10 narrow grip bench press

B. 4×10+10 incline bench press drop set

C. 4ss 10 weighted dips 10 Seated bicep dumbell bicep curls

D. 4ss 10 top down bicep curls max effort Tricep dips

E.30″/45″ L sit hold + 1/1.30 plank

  • Functional Body Building:

Full body

A1.3 sets of: 8 cal Ski Erg 10/10 Single arm Db clean n press 6 burpees

A2.3 sets of : 8 cal echo bike 10 Goblet Cyclist squat 12/12 Banded single leg Hip thrust

A3.3 sets of: 8 cal Row 8-8 Bulgarian lunges 8 Swings

A4. 3 sets of: 12/ 12 Side hip raise 10 alt V ups 20 toe touches 10’’ hollow hold