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WOD

Workout Of The Day

WOD 21.5.22 (GWM)

  • PRO/ROOKIES:

Hero WOD Garbo

On a 21 clock complete the buy in 400 m Run. Then in the remaining time  AMRAP: 10 Hand Release Push Ups, 4 Strict Pull Ups, 20 KB Swings RX 24 kg, 4 KB Snatches RX 24 kg (each arm), 10 KB Goblet Squats RX 24 kg.

Endurance WOD

I Go you Go, 

For time 

A. 5 Rounds 250/200 m Run 12 min Cap

B. 5 Rounds 250/200 m Row 12 min Cap

C. 5 Rounds 12/9 Cal Echo Bike 12 min Cap

  • 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

 

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