WOD 16.7.24 (GW)

Part A.

7 min to Build a heavy Squat Clean.

3 min REST

Then

Part B.

Partner WOD

As a team:

50 Hang Squat Clean RX 40 kg, 50 Pull Ups

30 Hang Squat Clean RX 50 kg, 30 Chest to Bar

10 Hang Squat Clean RX 60 kg, 10 Bar Muscle Up

10 min Cap.

Bodybuilding sessions

Chest+ biceps

A1. 4×10 Incline barbell press

A2.4×12 dumbell chest press

A3.4ss 10 Incline fly + 10 Spiderman bicep curls

A4. 3ss 10 dumbell squeeze press+ 10 barbell bicep curls

A5. 3x 15 Swiss ball crunches + 15 leg raises + 15 back extensions

Full Body upper focused

A1. 3x 10 Sumo deadlift

A2. 3 ss 20 Db front squat + 20 db frog pumps

A3. 3x 15 Inverted row

A4. 3 x 10 Incline bar chest press

A5. 3 ss 12 Lat pull down + 12 db flies A6. 3 ss 15 Dips + 15 db rotational bicep curls A7. 3 ss 20 V ups +20 wood choper (10 each side)

Upper body FBB

A1. 3 sets of: 1’ bike 20 mountain climbers 10 push up to pike

A2. 4 sets of : 15-12-10-8 Incline Bench Press

A3.4sets of: 10 Arnold Press + 10 Lateral raise

A4.3 sets of : 10 Narrow Grip Bench press + 15 Push ups +20 tricep push down

A5.3 Sets of: 15 ‘3’ raise trap + 40’’ shoulder taps

MIND BODY APP