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WOD

Workout Of The Day

WOD 23.3.23 (GW)

  • PRO/ROOKIES:

27 Pull Ups, 21 KB Swing RX 24 kg, 40 Single Rack Lunges RX 24 kg (Switch Rack every 10 reps)

21 Chest to Bar, 21 KB Swing RX 24 kg,  30 Single Rack Lunges RX 24 kg (Switch Rack every 10 reps)

15 Bar Muscle Up, 21 KB Swing RX 24 kg, 20 Single Rack Lunges RX 24 kg (Switch Rack every 10 reps)

  • Heavy Day:
Upper day 2
4×8 sumo deadlift,
4×10 pull ups,
4×12 cable seated row,
3ss 8 high pull/hang power clean +12 ring rows upper back,
3×21 dumbell bicep curls,
3ss 12 strict leg raises + heavy 1 arm farmer walk 30m (R/L)1
 
  • Functional Body Building:
Full body
A1.4×16 Gorilla rows + 8 Db clean n press,
A2.3 sets of : 10 Db thruster + 12 kB swings,
A3. 3 sets of : 4 man makers 6 pull ups 8 cal row *rest 1 min,
A4.3 sets of : 10 barbell curls 12 tricep extensions 30’’ Dead bug,
A5. Core 3 sets of : 20’’ L lift 16 alt vups 10+10 side raises.
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
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