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Workout Of The Day

WOD 17.11.22 (GW)

  • PRO/ROOKIES:

TWO PARTS WOD 

A. 5-5-3-3-2-1 Snatch 12 min Cap.

B. 10 min AMRAP 7 Sumo Dead Lift High Pull RX 50 kg, 7 Toes to Bar, 7 Burpees Bar Touch.  

  • Heavy Day:

Upper body

A A. 4×10 military press

B. 4×10 pull ups

C. 3/4ss 10 side raises 10 cable pull down

D.3/4ss 10 trx Y pull 10 dumbell pull over floor

E. 3×16 dead bag + 40 flatter kicks

  • Functional Body Building:

Lower body FBB

1 A1. 4 sets of: 12 Banded Deadlift 16 walking lunges

A2. 4 sets of: 8+8 curtsy lunges 15-15 single leg hip thrust

A3. 3 sets of: 10 box jumps 20 side rotations

A4. 3 sets of: 20 frog pumps 20 plank hip touch 30 db glute bridges