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WOD

Workout Of The Day

WOD 12.2.24 (MWG)

  • PRO/ROOKIES:

20 min EMOM 

1st 9 Touch & Go Dead Lift RX 80 kg 

2nd 12 Toes to Bar/Knees to Chest 

3rd 15 DB Incline Bench Press RX 20 kg 

4th 200 m Run 

5th REST

 *Add 2/1 rep to each round.

 

 

  • Heavy Day:
Lower body
2×10 2×8 1×6 Front Squat
4x10R/10L Bulgarian split squat
4ss 10 Leg press+ 12 Goblet pulse squat
3ss 12/15 Swings+ 30″/45″ banded side step 3ss 10R/10L slam ball side throws+ 15/20 v ups
 
  • Functional Body Building:
Upper body FBB
A1. 3 sets of: 1’ Bike 10 push ups 10-10 front step lunges
A2. 4 sets of : 10-8-6-6 Seated Arnold Press
A3.3 sets of: 8 Close Grip Bench Press + 20 Db Walking lunges
A4.For 5 Rounds : 250m Bike 10 Bench Press For 5 Rounds : 200 m Bike 10 Strict Dips
 
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