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Workout Of The Day

WOD 14.5.22 (GWM)

  • PRO/ROOKIES:

Hero team WOD “31 HEROES”

31 min AMRAP (with a Partner) 

Partner A performs AMRAP of: 8 Thrusters RX 50 kg, 3 Rope Climbs or 9 Strict Chin Ups, 11 Box Jumps 

While Partner B performs: 400 m Run

Endurance WOD

A. TABATA Echo Bike, 2 min REST

B. 1000/800 m  Run 6 min Cap

C. TABATA Ski Erg, 2 min REST

D. 1000/800 m Row

  • Heavy Day:

C.Push

1. Push press 12-10-8-6

2. 4 x S.S.: 10 dumbbell chest press + 10 chest flys

3. 3 x S.S.: 10/12 deficit push ups + 10 R/10 L kick backs

4. 3 x 12/15 close grip bench press

5. 3 x side plank rotations 30sec R/ 30sec L + 30/45 overhead farmer walk

  • 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