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WOD

Workout Of The Day

WOD 16.5.23 (MGW)

  • PRO/ROOKIES:

Partner WOD

For time 60/40 Synchro Burpees, then 5 Rounds I Go you Go 15 KB Swings RX 24 kg, 5 Chest to Bar + 3 Bar Muscle Up/ 9 Chest to Bar Pull Ups.

  • Heavy Day:

Legs

5*5 back squat

4*8 deadlift

4 ss * sled push 50m + 10 good mornings

3 ss * 20 walking lunges + side step 30 steps

3 ss*12/15 goblet pulse squat +1’ kb plank pass through

 

  • Functional Body Building:
Lower body
A1.4 sets of: 12 Banded Deadlift 8-8 Back step lunges
A2.4 sets of: 15 Db Glute Bridges 20 Skater lunges
A3.3 sets of: 6 box step overs 9 Snatches 12 cal Row
A4.3 sets of: 20 Sit ups 20 scissors 20 mountain climbers
 
 
 
 
 
 
 
 
 
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