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WOD

Workout Of The Day

WOD 13.2.23 (MWG)

  • PRO/ROOKIES:

20 min EMOM 1st 4/3 Wall Walk, 2nd 15/12 KB Swing RX 24 kg, 3rd 30/20 Jump Lunges or Back Step Lunges, 4th 40 DU.

  • Heavy Day:

Upper day 1

4×10 heavy dumbbell chest press

4×8 chicken press

4×10 Arnold press

3ss 10 alternate incline chest press 12 skull crusher 3×10 tricep cable extension drop set

3ss bear crawl renegade row +20 crunch toe tap

 

  • Functional Body Building:
Lower body fbb
A1. 3 sets of: 15 Goblet squat 20 Frog pumps
A2. 3 sets of: 12 Kb Sumo RDL 15-15 B-Stance hip thrust
A3. 3 sets of: 10 Front rack drop lunges 15 wall ball 700m bike *rest walk 3’
A4. Core : 3/4 rounds 10 db crunches 12 floor windmills 15’’ hollow hold
 
 
 
 
 
 
 
 
 
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