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WOD

Workout Of The Day

WOD 28.5.22 (GM)

  • PRO/ROOKIES:

Hero WOD MURPH

1 or Half mile run,  100/50 pull-ups, 200/100 push-ups, 300/150 squats, 1 or Half mile run

–Hydrate before, during & after workout.
Given that this is one of the longest workouts in history, don’t be afraid to stop and reach for the water bottle when you need to (especially for those that will be completing the run in humid and hot climates). The goal is to complete the workout—you don’t want to bring on rhabdomyolysis in the process.

Endurance WOD

TABATA this

a. Burpees

b. Echo Bike

c. Row Erg

d. Speed Fit Run

2 min REST Between Intervals.

  • Heavy Day:

C.Push

1. Push press 12-10-8-6

2. 4 x S.S.: 10 dumbbell chest press + 10 chest flys

3. 3 x S.S.: 10/12 deficit push ups + 10 R/10 L kick backs

4. 3 x 12/15 close grip bench press

5. 3 x side plank rotations 30sec R/ 30sec L + 30/45 overhead farmer walk

  • Functional Body Building:
Mixed conditioning FBB
A1. Row 15 min at minute: 3,6,9,12,15 perform : 10/10 Cossack lunges 20 glute bridges
A2.Bike 15 min at minute:3,6,9,12,15 perform : 10 push ups 20 frog pumps
A3.Run 15 min. at minute:3,6,9,12,15 perform: 15 ring rows 12/12 Banded cha cha leg

 

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