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WOD

Workout Of The Day

WOD 14.1.23 (MGW)

  • PRO/ROOKIES:

WOD: 25 min AMRAP with a partner. 400 m Run, 10 Thrusters  RX 50 kg, 10 Chest to Bar Pull Ups. 

Endurance WOD:

a. 4X500/400 m Row 

b. 4×400 m/300 m Run 

c. 4x 500/400 m Ski Erg

1 min Rest between intervals 

2 min Rest between A,B,C.

11 min Cap for each block.

 

  • Heavy Day:

Uper pull

•Strength part

4×8 weighted pull ups

4x reverse grip bent over row

•Definition part

4ss 10 incline dumbbell row (upper back )+ 10 alternate bicep curl

3ss 10 reverse fly+dumbbell hammer curl 3x side plank leg on bench

  • Functional Body Building:
Mixed conditioning FBB
A1. Row 15 min at minute: 3,6,9,12,15 perform : 10/10 Cossack lunges 20 glute bridges
A2.Bike 15 min at minute:3,6,9,12,15 perform : 10 push ups 20 frog pumps
A3.Run 15 min. at minute:3,6,9,12,15 perform: 15 ring rows 12/12 Banded cha cha leg
 
 
 
 
 
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