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WOD

Workout Of The Day

WOD 18.11.23 (MW)

  • PRO/ROOKIES:

Double DT

Partner WOD 5 Rounds for time 

Partner A  20 cal Row Erg

Partner B 1 Round DT 12 Deadlifts, 9 Hang Power Cleans, 6 Push Jerks RX 70 kg

Endurance Hero WOD 

For time 

3 Rounds Station training

2 min ON, 2 min OFF

A. Row Erg 

B. Speed Fit Run

C. Ski Erg 

 

 

 

 

 

 

  • Heavy Day:
Pull day
5×5 deadlift 4×2/4 rope climbs/ 8/10 chin ups
4x10R/10L landmine row
4×10 high pull + 10 chest supported bicep curls
3×10-10 dumbbell curls drop set
3x 20/30 weighted crunches + 20/30 switch climbers
 
  • Functional Body Building:
Mixed conditioning FBB
A1.3 sets of: 1’ sled 30’’ Scapular pull ups 30’’ push up to pike
A2.3 rounds of : 300 m Row 10 Barbell Sumo Stance GoodMornings 15 Straight arm lay pull down
A3. 4sets of: 15-12-10-8 Deficit Sumo deadlift
A4. 3 sets of: 12-12 landmine row 12 Pull over
A5. For time : *18 weighted Knee tucks 18 cal bike 18 Bulgarian Ring rows Rest 30’’ *24weighted Knee tucks 24cal bike 24 Bulgarian Ring rows Rest 30’’ *30weighted Knee tucks 30cal bike 30 Bulgarian Ring rows
 
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