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WOD

Workout Of The Day

WOD 16.12.23 (GW)

  • PRO/ROOKIES:

Supper Gripped WOD

20 min AMRAP: 

5 Burpee Pull Ups, 

10 Alternating Dumbbell Power Snatches RX 20 kg , 

5 Single-Arm Dumbbell Front Squats (left arm) RX 20 kg, 

5 Single-Arm Dumbbell Front Squats (right arm) RX 20 kg

Endurance WOD

a. For time 800 m Run 6 min Cap 

b. Tabata Echo Bike 2 min REST

c. For time 800 m Run 6 min Cap 

d. Tabata Ski Erg 2 min REST 

 

  • Heavy Day:
Mixed focused push day
1×10 1×8 1×6 2×4 bench press
4×5 push press
4×10 barbell Incline press
4ss 10 db chest press + 12 front raises
3x 10 paralleled push ups + 6/10 parallel pass through
 
  • Functional Body Building:
 
Lower body FBB
A1.3 sets of: 1’ Row 15 Cyclist Squat 15 Db Romanian DL
A2.4 sets of : 8-8 Barbell Back Step Lunges
A3.3 Sets of: 10-8-6 Back Squat + 12-12 Foot elevated Single Glute Bridge
A4.For 12’ Amrap : 20’’ Sprint Bike 6 Box jump 12 Plate Russian Twists
 
 
 
 
 
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