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WOD

Workout Of The Day

WOD 19.1.24 (MGW)

  • PRO/ROOKIES:

32 min Circuit training

1 min ON – 1 min OFF

1st Single Rack Back Step Lunges RX 24 kg (Switch Rack every 30 sec)

2nd Hand Release Push Ups 

3rd DU/RX Drag rope 

4th Alternating Single V Ups 

  • 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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