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WOD

Workout Of The Day

WOD 11.3.23 (GWM)

  • PRO/ROOKIES:

Hero WOD Rene 7 Rounds for Time: 400 meter Run, 21 Walking Lunges, 15 Pull-Ups, 9 Burpees

Endurance WOD Couples relays 15 min I Go you GO 500/400 m Run, 2 min Rest, 15 min I Go you Go 500/400 m Row Erg, 

  • Heavy Day:

Upper body combo

4×10 military press

4x 3/4 rope climbs or 8/12 chin ups

4ss 10 Arnold press + 10 dumbell alternate bicep curls

3ss 10 reverse fly + 10 kick backs 3ss 12 trx bicep curls +12 trx tricep extension

 
 

 

  • Functional Body Building:
Full body FBB
A1.3 sets of: 10 Landmine Row + 8-8 Db Snatch
A2.3 sets of : 10 Thruster + 12 kB swings
A3. 3 sets of : 4 burpees 6 Chin ups 8+ 8 gorilla rows
A4.3 sets of : 200m Run 20 Side alt plank 20-20 Banded Clamshell
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
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