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WOD

Workout Of The Day

WOD 14.10.23 (MG)

  • PRO/ROOKIES:

WOD 20 min EMOM 

ODD Cindy 5 Pull Ups, 10 Push Ups, 15 Air Squat 

EVEN 3 Power Clean RX 80 kg

Endurance WOD 

Every 7 min 

a. 1000/800 m Run

b. 1250/1000 m Row

c. 1250/1000 m Ski Erg 

d. 70/50 Cal Echo Bike

  • Heavy Day:

Day 3

Push

4×12-10-8-6 bench press

4×12-10-8-6 shoulder Press

4×10 dumbell chest press

4×10 Flys (Incline/cable) +10/15 dips

3×12 French press 3×40″/1′ plank pass through + 12 reverse snow angels

 

  • Functional Body Building:
Mixed conditioning FBB
A1.3 sets of: 1’ sled 10-10 walking lunges 15 face pulls
A2.4sets of : 15-12-10-8 Sumo Deadlift + 10-10 single arm Db Row
A3. 4 sets of: 12 Bent over Row + 60’’ Plank 350m Row
 
 
 
 
 
 
 
 
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