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Workout Of The Day

WOD 20.12.22 (MWG)

  • PRO/ROOKIES:

15 min AMRAP 16 Alternating Hang Power Snatch RX 20 kg,  5/3 Ring Muscle Up or  12/9 Strict Ring Dips. Every 2 Rounds 50 DU/SU.

  • Heavy Day:

Strength-definition-performance

Lower

• 5×5 front squat

•4×16 back rack forward lunges 8R/8

•4ss 12/15 db dead lift +16 alternate side lunges

•3ss 40m sled push (moderate weight for speed)+ 10/15 jump squat

  • Functional Body Building:

Upper body FBB

A1.4 sets of: 10 Wide Bench press 8 wide pull ups

A2.4 sets of: 8 Deficit push ups 8 Close grip Row

A3. 3 sets of: 10 burpees 15 Ghd sit ups 30’’ echo bike 8 Db clean n press

A4. 3 sets of: 12 top down bicep curls 12 tricep extensions 12 Russian twists