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WOD

Workout Of The Day

WOD 13.5.23 (MWG)

  • PRO/ROOKIES:

KARABEL & RUN 

Partner WOD 25 min AMRAP Karen, Isabel & Run 

2 Rounds 15 Wall Ball Shots, 3 Power Snatches RX 60 kg, 400 m Run 

 

Endurance WOD 

3X2 min for Cal, 1 min REST between intervals.

A.Speed Fit 

B.Row Erg 

C. Echo Bike

  • 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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