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Workout Of The Day

WOD 21.6.22 (GWM)

  • PRO/ROOKIES:

 7 min AMRAP  20 Suitcase Back Step Lunges RX 24 (Switch every 10 reps), 15 KB Swing RX 24 kg, 10 Burpees, 30 DU/SU.

2 min REST

6 min AMRAP 16 Suitcase Back Step Lunges RX 24 (Switch every 8 reps), 12 KB Swing RX 24 kg, 8 Burpees, 25 DU/SU.

2 min REST

5 min AMRAP  12 Suitcase Back Step Lunges RX 24 (Switch every 6 reps),  9 KB Swing RX 24 kg, 6 Burpees, 20 DU/SU.

 

  • Heavy Day:

Strength upper body

5×5 bench press 5×5 deadlift

4×8 strict shoulder press

3×3/5 legless rope climbs or 3×10 chin ups

3×8 hang power clean/high pull

3×10 strict toes to bar+ 10 paralletes pass through

 

  • Functional Body Building:

Lower body FBB

A1.4 sets of: 12 Deadlift 8+8 Bulgarian split lunges

A2.4 sets of: 8+8 goblet Cossack squat 20-25 Glute loop Db hip thrust

A3.3 sets of: 9 box jumps 9 swings 15-20 cal bike

A4.3 sets of: 16 alternating vups 15 crunches 20’’ hollow hold