Follow Us On
WOD

Workout Of The Day

WOD 11.2.23 (MW)

  • PRO/ROOKIES:

Hero WOD Olette:

Team of TWO

10 Rounds for time

9 Hang Power Clean RX 4o kg

8 Push Press RX 40 kg

13 Back Squat RX 40 kg 

200 m Run .

Endurance WOD

4 Rounds

Circuit Training 2 min ON 1 min OFF

A. Speed Fit for meters

B. Row Erg for Cal

C. RX Drag Rope for Reps.

 

 

  • 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
 
 
 
 
 
 
 
 
PREVIOUS WODNEXT WOD