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Workout Of The Day

WOD 28.12.22 (M)

  • PRO/ROOKIES:

4 Rounds:

00:00 – 00:02 Max Row Erg, 00:02 – 00:04 Max DU/SU, 00:04 – 00:06 Max Echo Bike, 00:08 Rest. 

  • Heavy Day:

Strength-definition-performance

Upper 1

•5×5 bench press

•4×10 landmine kneeling shoulder press

•4ss 8 incline db pause chest press + 12 Bar push down cable

•3ss 10/15 deficit push ups + 10r/10l kick backs

•3x 10 strict toes to bar + 10 paralletee pass throughs

  • Functional Body Building:

Lower body FBB

A1.4 sets of : 10 Glute loop Hip thrust 8+8 Goblet reverse lunges

A2.4 sets of: 12 Db Sumo deadlift 8+8 Curtsy drop lunges

A3.4 sets of: 10 cal bike 10 wall ball 10 box jumps 30 double unders

A4.3 sets of: 10 vups 10’’ hollow hold 20 flutter kicks