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WOD

Workout Of The Day

WOD 11.11.23 (MGW)

  • PRO/ROOKIES:

Hero WOD ”Bulger” 

For time 10 rounds of: 150 m Run, 7 Chest to Bar Pull Ups, 7 Front Squats  RX 60 kg , 7 Handstand Push Ups

Endurance Hero WOD “Jerry”

For time:
1600 m run
2000 m row
1600 m run

30 min time cap 

 

  • Heavy Day:
Pull day
5×5 deadlift 4×2/4 rope climbs/ 8/10 chin ups
4x10R/10L landmine row
4×10 high pull + 10 chest supported bicep curls
3×10-10 dumbbell curls drop set
3x 20/30 weighted crunches + 20/30 switch climbers
 
  • Functional Body Building:
Mixed conditioning FBB
A1.3 sets of: 1’ sled 30’’ Scapular pull ups 30’’ push up to pike
A2.3 rounds of : 300 m Row 10 Barbell Sumo Stance GoodMornings 15 Straight arm lay pull down
A3. 4sets of: 15-12-10-8 Deficit Sumo deadlift
A4. 3 sets of: 12-12 landmine row 12 Pull over
A5. For time : *18 weighted Knee tucks 18 cal bike 18 Bulgarian Ring rows Rest 30’’ *24weighted Knee tucks 24cal bike 24 Bulgarian Ring rows Rest 30’’ *30weighted Knee tucks 30cal bike 30 Bulgarian Ring rows
 
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