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WOD

Workout Of The Day

WOD 12.5.23 (MWG)

  • PRO/ROOKIES:

4 Rounds Circuit training 1 min ON, 1 min OFF

1st Max Meter Speed Fit Run

2nd Sled Push RX 100 kg

3rd Halo Slam Ball Throws RX 12 kg

4th 15/10 Hand Release Push ups Max Mountain Climbers 

  • Heavy Day:

Upper Day 2

5*5 bench press

4*10 dumbbell seated shoulder press

4 ss * 10 incline barbell press + 10 front raises

4 ss * max close push ups + 12 incline dumbbell tricep extension

3x 20 weighted crunches + 12r/12l banded woodchop

 

  • Functional Body Building:
 
Full body
A1.for 12’ minutes: 100 m Run 1 wall walk hold at top 10’’ 100 m Run 10 elbow to tall plank
A2.for 12’ minutes : 100 m Row 5 Rower pike ups 100 m Row 20 Russian twists
A3.For 12’ minutes: 250 m Bike 10 pike push ups 250m Bike 16 Toe taps
 
 
 
 
 
 
 
 
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