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WOD

Workout Of The Day

WOD 29.12.23 (MWG)

  • PRO/ROOKIES:

Partner WOD

“The Last Dance for 2023”

20 min AMRAP 

Partner A: 20 Goblet Lunges RX 24 kg, 250 m Run

Partner B: Two Rounds  8 Chest to Bar Pull Ups,  30 DU/ SU RX Drag Rope,  

  • Heavy Day:
Mixed focused leg day
1×10 1×8 1×6 2×4 front Squat
4×12 leg press
4×20 alternate back step lunges
4ss 15 cycling squats + 12 heavy kb swings
3ss 15 leg extension + 15 ghd sit ups+ 30″/40″ R/L one arm row
 
  • Functional Body Building:
 
Upper body FBB
A1. 3 sets of: 1’ Skierg 15 banded Lat Pull Down 15 Bench Dips
A2. 4 sets of : 12-10-8-max reps Barbell Bent Over Row
A3.3 sets of: 8 Bench press 30’’ Ring row Hold
A4.For 12’ Amrap: 8 HRPU 16 American Swings 8 HRPU 300m Run
 
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