WOD 16.1.23 (MWG)

25 min EMOM 1st 9 Dead Lift RX 100 kg, 2nd 9 Strict Hand Stand Push Ups, 3rd 14/10 Cal Echo Bike ( 50 sec Cap),  4th 200 m Run, 5th Rest.

Lower body

Strength part

• 2×8-2×6-2×4 back squat
• 4×8 deadlift

Definition part

• 3ss 16 (8r/8l) suitcase boxstep up+10/15 deficit glute bridges from step
• 3ss 10 deficit squat +1′ side steps 3ss 16 renegade row + 10/15 leg raises

Upper body FBB

A1.4 sets of: 6x 1 /1/2 Bench press 8 alternating grip pull ups

A2.4 sets of: 8 push ups 8/8 Single Arm Row

A3. 3 or 4 sets of: 8 Devil press 10 Box jumps 15 Sit ups

A4. 3 sets of: 8 chin ups 10 bicep curls 30’’ hollow hold