WOD
For time
40 Wall Ball Shots RX 12 kg, 3/2 Leg less Rope Climbs or 8 Strict Chin Ups, 250 m Run,
30 Wall Ball Shots RX 12 kg 3/2 Leg Less Rope Climbs or 8 Strict Chin Ups, 250 m Run,
20 Wall Ball Shots RX 12 kg, 3/2 Leg Less Rope Climbs or 8 Strict Chin Ups, 250 m Run,
10 Wall Ball Shots RX 12 kg, 3/2 Leg Less Rope Climbs or 8 Strict Chin Ups, 250 m Run.
Endurance WOD
1st 1000/800 m Run 6 min Cap
2nd TABATA Ski Erg 2 min rest
3rd 1000/800 m Run 6 min Cap
4th TABATA Echo Bike.
Leg day
A1 4×10 front Squat
A2 4X16 B. step alternate lunges (barbell)
A3 4×10 hip thrusts
A4 3×12 leg extension+ 12 leg adductor
A5 Plank 1min + 15 ghd back extension
Full body upper focused
A1. 4 x 10 Deadlift
A2. 3-4 x 20 goblet pulse squat
A3. 3-4 x 8 strict pull ups(weighted if possible)
A4. 3-4 x 8 chest dips(weighted if possible)
A5. 3 ss 12 db chest press + 24 kb gorilla rows(12 per side)
A6. 3 ss 15 z bar bicep curls + 15 rope overhead tricep extension
A7. 3 ss 30 sec db sit up with rotation+ 30 sec front rack kb march
