Follow Us On
WOD

Workout Of The Day

WOD 20.5.22 (GMW)

  • PRO/ROOKIES:

20 min EMOM 1st 10 Dead Lift RX 80 kg, 2nd 12/10 Strict Ring Dips, 3rd 250/200 m Run, 4th REST.

 

  • Heavy Day:

C.Push

1. Push press 12-10-8-6

2. 4 x S.S.: 10 dumbbell chest press + 10 chest flys

3. 3 x S.S.: 10/12 deficit push ups + 10 R/10 L kick backs

4. 3 x 12/15 close grip bench press

5. 3 x side plank rotations 30sec R/ 30sec L + 30/45 overhead farmer walk

  • Functional Body Building:
Mixed conditioning FBB
A1. Row 15 min at minute: 3,6,9,12,15 perform : 10/10 Cossack lunges 20 glute bridges
A2.Bike 15 min at minute:3,6,9,12,15 perform : 10 push ups 20 frog pumps
A3.Run 15 min. at minute:3,6,9,12,15 perform: 15 ring rows 12/12 Banded cha cha leg

 

PREVIOUS WODNEXT WOD