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Workout Of The Day

WOD 11.7.24 (GW)


Part A 

7 min to Build a Heavy Squat Snatch

3 min REST 

10 min AMRAP 

15 Goblet Squat RX 20 kg, 12 Alternating DB Snatch RX 20 kg, 9 Toes to Bar, 

  • Heavy Day:

Bodybuilding sessions

Back + triceps

A1. 4×12 lat pull down

A2. 4×10 landmine V row

A3. 4ss 10 chest supported prone uper back row+ 10 Incline dumbell skill crashers

A4. 3ss 10 cable pull over + cable/ dumbell oh tricep extensions

A5. 3x 15 crossed arm sit ups+ 12R 12L side plank knee to elbow

  • The Full Body series
  • Functional Body Building: