WOD 11.5.24 (MGW)

Hero WOD Tillman

7 Rounds For Time

7 Deadlifts RX 140 kg

200 m Run – Sprint

15 Pull Ups

45 seconds Strict Rest

Endurance WOD

Every 7 min

A. 1000/800 m Run

B. 1200/1000 m Ski Erg

C. 1000/800 m Run

D. 70/50 Cal Echo Bike

Day 1

1×10 1×8 1×6 1×15 back squat

4×10 hip thrust

4×8+8 Leg press drop set

4ss 20 front rack dumbell alternate lunges 2 + 9/12 heavy slam balls

3x20R+20L standing kick back mini band+ 30″R/30″L side plank feet elevated

Full body upper focused

Front squat 3 x 8-10

3 sets of 20 bar back lunges ss 20 swiss ball hamstring curls Incline bench press

3x 8-10 Chin ups

3 x max 3 sets of 12 Machine cable seated row ss max push ups

3 sets of 15 dumbbell skull crusher ss 15 dumbbell side raises 3 sets of 20 swiss ball crunches

30-40 sec swiss ball plank

Upper body FBB

A1. 3 sets of: 1’ skierg 15 Band aparts 15 push ups

A2. 4 sets of : 12-10-8-15 Barbell Strict Press

A3.4sets of: 10 Db Incline Bench Press + 15 Strict Pull ups

MIND BODY APP