WOD 12.1.24 (MW)

25 min EMOM

1st 45 sec Max meters Sled Push – Pull RX 100 kg – 10 m Push forward / 10 m Pull backward (5 Blocks)

2nd 16 Renegade Rows RX 20 kg

3rd 45 sec Max Slam Ball Throws RX 12 kg

4th 200/150 m Speed Fit Run

5th REST

NEW YEAR STRONGER ME

Upper day 2

4X 8 Deadlift

4×10 seated cable wide row

4×10 chin ups

4ss 10 cable Pull over + 12 Barbed B curls

3ss 10 trx ring rows + 10 bicep curls+ 10 hanging leg raises

Mixed conditioning

A1.3 sets of : 1’ Row 10-10 Db deadlift 15 Banded pull down

A2.4 sets of : 8 Stiff legged Deadlift

A3. 3 sets of : 12 landmine Row + 12-12 Single leg hip thrust

A4. 10’ Amrap: 1-2-3-4… Strict pull ups 2-4-6-8… Russian Swings 7 cal Row

MIND BODY APP