WOD 27.7.24 (MGW)

00:00 – 00:10 for time 1500/1250 m Run

00:10 – 00:20 Benchmark Fran, for time 21-15-9 Thrusters RX 40 kg – Pull Ups

Endurance WOD

5 min Row for meters 2 min REST

800 m Run for time 5 min Cap. 2 min REST

5 min Ski Erg for meters 2 min REST

800 m Run for time 5 min Cap. 2 min REST

Bodybuilding sessions

Chest+ biceps

A1. 4×10 Incline barbell press

A2.4×12 dumbell chest press

A3.4ss 10 Incline fly + 10 Spiderman bicep curls

A4. 3ss 10 dumbell squeeze press+ 10 barbell bicep curls

A5. 3x 15 Swiss ball crunches + 15 leg raises + 15 back extensions

Full Body upper focused

A1. 3x 10 Sumo deadlift

A2. 3 ss 20 Db front squat + 20 db frog pumps

A3. 3x 15 Inverted row

A4. 3 x 10 Incline bar chest press

A5. 3 ss 12 Lat pull down + 12 db flies A6. 3 ss 15 Dips + 15 db rotational bicep curls A7. 3 ss 20 V ups +20 wood choper (10 each side)

Upper body FBB

A1. 3 sets of: 1’ bike 20 mountain climbers 10 push up to pike

A2. 4 sets of : 15-12-10-8 Incline Bench Press

A3.4sets of: 10 Arnold Press + 10 Lateral raise

A4.3 sets of : 10 Narrow Grip Bench press + 15 Push ups +20 tricep push down

A5.3 Sets of: 15 ‘3’ raise trap + 40’’ shoulder taps

MIND BODY APP