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WOD

Workout Of The Day

WOD 23.11.23 (GW)

  • PRO/ROOKIES:

Part A

7 min to build a heavy Snatch.

2 min REST 

Part B

12 min AMRAP I Go you Go

7 Dead Lift RX 80 kg, 9 KB Swing RX 24 kg, 12 Toes to Bar.

 

  • Heavy Day:
Push day
5×5 bench press
4×12 dumbbell Incline press
4×10 seated dumbbell shoulder Press
4×12 Fly’s (flat bench + 12 cable oh extension)
3x10R/10L kick backs (minimum rest between sets)
3x 40 m farmer walk or farmer hold 40″/1’+ 30/40 Pallof press each side
 
  • Functional Body Building:
 
Lower body FBB
A1.3 sets of: 1’ Run 15 Goblet Squat 20 Calf raises
A2.4 sets of : Front Squat 12-9-6-3
A3.3 Sets of: 20 Db Walking lunges
A4.3 sets (high effort ) of : 250 m Row 8 burpee box jump 15 Db deadlift *90’’ rest
 
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