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WOD

Workout Of The Day

WOD 27.4.23 (GW)

  • PRO/ROOKIES:

5 Rounds

3 min ON 3 min OFF 

4 Bar Muscle Up, 8 Hang Power Clean RX 60 kg, Max Burpees.

*Add 1 rep per round at Bar Muscle Up & Hang Power Clean.

 

 

  • Heavy Day:

Lower body

4×8 front squat

4×8 deadlift

4ss 12 swings + 12 deficit sumo squat

3ss 16 alt back step curtsy lunges+glute bridge iso hold 40″ 3ss 12 palov press (R/L) + 15/20 Vups

 

  • Functional Body Building:
Lower body FBB
A1.3 s.sets of: 15 cyclist goblet squat 20 glute bridges
A2.3 s.sets of: 12 Sumo Squat 15-15 Single leg Hip thrust
A3.3 sets of : 10 Front rack Back lunges 15 Wall ball 700 m bike
A4. Core : 3/4 rounds 20 mountain climb 12 floor windmills 15’’ hollow hold
 
 
 
 
 
 
 
 
 
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