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WOD

Workout Of The Day

WOD 21.1.23 (MW)

  • PRO/ROOKIES:

Partner WOD:  

10 Rounds for time  3 Hang Power Clean RX 60 kg, 2 Power Clean RX 60 kg, 1 Squat Clean RX 60 kg, 200 m Run. 

Endurance WOD:

  • 1500 m Run 8 min Cap 

Then

  • 4 Rounds 1 min Hard pace, 1 min Easy Pace:

      a.Echo Bike

      b.Ski Erg

      c.Row.

1 min Rest Between a,b,c

 

 

 

  • Heavy Day:

Uper pull

•Strength part

4×8 weighted pull ups

4x reverse grip bent over row

•Definition part

4ss 10 incline dumbbell row (upper back )+ 10 alternate bicep curl

3ss 10 reverse fly+dumbbell hammer curl 3x side plank leg on bench

  • 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
 
 
 
 
 
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