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Workout Of The Day
WOD 28.3.24 (GW)
PRO/ROOKIES:
4 Rounds of
3 min AMRAPs 7 Thrusters RX 50 kg, 7 Chest to Bar Pull Ups, 3 min REST.
Heavy Day:
Lower body
5×5 front squat
4×8 deadlift
4ss 12 deficit squat + 12 leg aductors
3ss 20 alt back step curtsy lunges+15 glute bridges
3ss 12 palov press (R/L) + 10 strict leg raises bar
The Full Body series
Full Body upper focused
Back squat 3 x 8-10
3 sets of 12(each leg) Dumbbell split lunges ss leg curls
15 Bench press
3 x 8-10 Barbell row
3 x 8-10 3 sets of Lat pull down 12 ss dumbbell chest flies 12
3 sets of Dumbbell Bicep curls 12-15 ss cable tricep extension
3 sets of V ups(or situps)15-20 ss side plank hold 30-40 sec
Functional Body Building:
Upper body FBB
A1. 3 sets of: 1’ skierg 15 Db pullover 15 db Bench press
A2. 4 sets of : 12-10-8-15 Barbell Bent over Row
A3.4sets of: 6 Bench Press + 20 Supinated Ring rows
A4.4 Rounds -1’ Amrap each : Db Clean n press Double unders Ring push ups Ghd Sit ups
WOD 27.3.24 (M)
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