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WOD

Workout Of The Day

WOD 19.4.23 (M)

  • PRO/ROOKIES:

Station training

For time:

a. 1000/800 m Run 8 min Cap

b. 1200/1000 m Row 8 min Cap

c. 70/55 cal Echo Bike 8 min Cap

d. 1200/1000 m Ski Erg 8 min Cap

 

  • Heavy Day:

Lower body

4×8 front squat

4×8 deadlift

4ss 12 swings + 12 deficit sumo squat

3ss 16 alt back step curtsy lunges+glute bridge iso hold 40″ 3ss 12 palov press (R/L) + 15/20 Vups

 

  • Functional Body Building:
Lower body FBB
A1.3 s.sets of: 15 cyclist goblet squat 20 glute bridges
A2.3 s.sets of: 12 Sumo Squat 15-15 Single leg Hip thrust
A3.3 sets of : 10 Front rack Back lunges 15 Wall ball 700 m bike
A4. Core : 3/4 rounds 20 mountain climb 12 floor windmills 15’’ hollow hold
 
 
 
 
 
 
 
 
 
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