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WOD

Workout Of The Day

WOD 17.1.24 (M)

  • PRO/ROOKIES:

Partner WOD 

Station Training 

3 Stations 

For time as a team:

A. 2500/2000 m Ski Erg – 12 min Cap

B. 2000/1500 m Speed Fit Run – 12 min Cap  

C. 150/120 cal Echo Bike – 12 min Cap 

 

  • Heavy Day:
NEW YEAR STRONGER ME
 
Upper day 1

4X8 Bench Press

4×8 Push press

4X10 DB incline Alternate chest press

4ss x 10 Chicken pres +10 Arnold press

3ss 15 dips + 30/40 hollow rocks+ 30/40 Arch rocks

 
  • Functional Body Building:
Lower body FBB
A1.3 sets of: 30’’ Assault Bike 10 Good mornings 10 Sumo Squat
A2.4 sets of : Back Squat 12-10-8-max reps
A3.3 Sets of: 10-10 Curtsy lunges + 15 hamstrings curls
A4.4 sets of : 15 cal bike 6-6 Db Clean from floor 12 Goblet Cyclist Squat Rest 1’ repeat
 
 
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