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Workout Of The Day

WOD 28.6.24 (MGW)

  • PRO/ROOKIES:

22 min AMRAP 

9 Burpees,

15 Ring Rows RX feet on a box   

20 Alternating  Back Step Suitcase Loaded Lunges RX 24 kg (Switch rack every 10 reps)

400 m Run.

  • Heavy Day:
 
Lower body Strength
part 2×8 1×5 1×3 1×1 Front squat Definition
4×10 Nautilus 4ss Static farmer loaded lunges (10R/10L) +12 Leg extension or 8/12 nordic leg extension 3ss 10 dumbell strict leg deadlift + 10/15 jump squat 3x kneeling side ball throws 10r/10l + 10 crossed arm sit ups
  • The Full Body series
Upper body FBB
A1. 3 sets of: 1’ bike 10 Arnold press 15 One Db bicep curls
A2. 4 sets of : 8-10 Bench Press
A3.4sets of: 10 Seated Philly Press + 10 Pull ups
A4.3 sets of : 12-12 Single Arm DB Row L/R + 10 ‘’ Isometric Hold +12 Straight Arm Cable Lat Pull Down
A5.3 Sets of: 10 Glute Bridge DB Bench Fly + 10 Db Upright Row
 
  • Functional Body Building: