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Workout Of The Day

WOD 23.1.23 (MWG)

  • PRO/ROOKIES:

24 min EMOM 1st 10 Thrusters RX 50 kg, 2nd, 2nd 10 Chest to Bar/ Pull Ups, 3rd 200 m Run, 4th REST.

  • Heavy Day:

Lower body

Strength part

  • 2×8-2×6-2×4 back squat
  • 4×8 deadlift

Definition part

  • 3ss 16 (8r/8l) suitcase boxstep up+10/15 deficit glute bridges from step
  • 3ss 10 deficit squat +1′ side steps 3ss 16 renegade row + 10/15 leg raises

 

  • Functional Body Building:

Upper body FBB

A1.4 sets of: 6x 1 /1/2 Bench press 8 alternating grip pull ups

A2.4 sets of: 8 push ups 8/8 Single Arm Row

A3. 3 or 4 sets of: 8 Devil press 10 Box jumps 15 Sit ups

A4. 3 sets of: 8 chin ups 10 bicep curls 30’’ hollow hold