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Workout Of The Day

WOD 11.5.22 (M)

  • PRO/ROOKIES:

For time 1000/800 m Run, 60 DU/SU, 800/600 m Run, 60 DU/SU, 600/400 m Run, 60 DU/SU, 400/200 m Run, 60 DU/SU, 200/100 m Run, 60 DU/SU. 

 

  • Heavy Day:

B Pull

1. Pull ups 12-10-8-6 (find the right weight or band)

2. 4 x 10 good mornings

3. 4 x Super Set.: 10 bend over row + 10 reverse fly

4. 3 x 10+10 front raises drop sets

5. 3 x 21 bicep curls

6. 3 x hollow hold 30/45 sec + 15/20 tuck ups 

 

  • Functional Body Building:

Upper body FBB

A1.4 sets of: 10 Pull ups, 8 Chest press

A2.4 sets of: 8 Pendley row, 8 Arnold press

A3. 2-4-6-8-10-12 Db hammer curls, 10-20-30-40-50-60 Double unders

A4. 4-6-8-10-12 Leg raises, Bench dips