WOD 24.9.24 (GW)

Part A

7 min to Build a Heavy Squat Clean

3 min REST

Part B

9 min AMRAP Ladder

3-6-9-12-15-18-21-24….

DB Thrusters RX 20 + 20 kg, Chest to Bar Pull Ups

Legs

A1 4×8 Back squat,

A2 4×16 farmer loaded alternate forward lunges,

A3 4×12 leg press ,

A4 4×15 leg curls ,

A5 3×12 leg abductors,

A6 3ss 15 oblique sit ups +1 min plank

Body upper focused

A1. 3x 12 Back squat

A2.3 ss 12 leg press + 12 fitball leg curls

A3. 3 x 12 Dumbbell bench press

A4. 3 x 12 Machine Lat pulldown

A5. 3 ss 12 chest supported row + 12 Dumbbell incline flies

A6. 3 ss 12 Dumbbell bicep curls + 12 cable Tricep extension

A7. 3 ss 15 sit ups + 40 cross Body mountain climbers

Upper body FBB

A1. 3 sets of: 1’ skierg 10 shoulder extensions bridge 10 snow angels

A2. 4 sets of : 10 Alt.Incline Bench Press + 10 alt.Gorilla rows

A3.4sets of: 10 Alt Shoulder Press + 10 reverse flys

A4.3 sets of : 12 bicep curls 12 lateral raises

A5.3 Sets of: 20 Tricep push down 50m Farmers Carry

MIND BODY APP