WOD 20.7.24 (WG)

Every 3 min for 24 min

a. 500/400 m Row Erg

b. 35/25 Wall Ball Shots RX 12 kg, 15 Toes to Bar/Knees to Chest

Endurance WOD

TABATA Intervals

a Row Erg

b. Speed Fit

c. Ski Erg

d. Echo Bike

2 min REST between intervals

Bodybuilding sessions

Legs + shoulders

A1. 4×10 back squat

A2. 4×12 leg press

A3. 3ss 20 front rack dumbell alternate lunges + 15 leg curls

A4. 4×10 dumbell shoulder press

A5. 4x10r 10l one arm side raises

A6. 3x 10+10 drop set front raises

Full body lower focused

B1. 3x 10 Back squat

B2. 3 ss 10 Bulgarian lunges + 30 sec wall sit (weighted if possible)

B3. 10 Db romanian deadlift + 10 one leg db hip thrust

B4. 3ss 12 Pike push ups + 12 chin ups

B5. 3 ss 12 Db chest presses + 12 db wide grip row B6. 3ss 20 Weighted crunches + 20 leg raises + 30 shoulder taps

Mixed FBB

A1.3 sets of: 8’ bike then : 10 Plate Bent over row 10 Ground to OH 30’’ Passive hang

A2.8 sets of : 6 WH Pull ups

A3.4 Sets of: 8 Supinated Bent Over Row

A4.4 sets of: 12 Db Bicep Curls + 40 meter Farmers Carry + 45’’ farmers March

A5. 3 Sets of: 1’ Skierg 15 GHD arch + 30’’-30’’ Side plank

MIND BODY APP