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,

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

Full body lower focused

B1. 3x 10 Back squat

B2. 3 ss 10 Bulgarian lunges + 30 sec wall sit (weighted if possible)

B3. 10 Db romanian deadlift + 10 one leg db hip thrust

B4. 3ss 12 Pike push ups + 12 chin ups

B5. 3 ss 12 Db chest presses + 12 db wide grip row

B6. 3ss 20 Weighted crunches + 20 leg raises + 30 shoulder taps

Lower body FBB

A1.3 sets of: 90 ‘’ Run 15 sec/side Long Split Pulse 10 Middle Split Hinge 15 Air Squat

A2.5 sets of : 5-5-5-5-max reps Cyclist front Squat

A3.3 Sets of: 8 Sumo RDL

A4.3 sets of: 8-8 Goblet Bulgarian lunge + 4-4 tall kneeling to standing

A5.3 sets of : 15 cal Row 20 glute bridges 20 Sit ups

MIND BODY APP