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WOD

Workout Of The Day

WOD 22.7.23 (GWM)

  • PRO/ROOKIES:

WOD

20 min AMRAP 25/20 Wall Ball Shots RX 12 kg, 20/15 Pull Ups, 50/35 DU, 1 min REST.

Endurance WOD 

A. 5×2 min Speed Fit for Cal 

B. 5×2 min Echo Bike for Cal

2 min REST between sets.

3 min REST between stations.

 

 

 

  • Heavy Day:

Uper day 2

4×10 Chin ups

4×12 Wide grip cable bent over row

4×10 Arnold press seated

4 triset 10 pull over+ 10 side raises +10 rotational b curls

3 ss 10 dumbell high pull + 10 y pull +10 barber b curls

3x10r/10l preacher b curls 3Χ L hold bar 30″ + side throws ball 10r/10l

  • Functional Body Building:
Lower body FBB
A1.4 sets of 10 Goblet 3 ‘’ pause bottom Squat 16 Db Walking lunges
A2.4 sets of: 10 3’’ pause bottom Romanian Deadlift 8+8 Back step lunges
A3.3 or 4 sets of: 10 cal Row 8 thruster 12 Vups 30 double unders
A4.3 sets of: 15 arch 20 glute bridges 20 flutter kicks
 
 
 
 
 
 
 
 
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