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WOD

Workout Of The Day

WOD 29.4.23 (MGW)

  • PRO/ROOKIES:

Partner WOD

25 min AMRAP 200 m Run, 10 OH Squat RX 40 kg,  10 Toes to Bar.  

Endurance WOD

A. 5 min for Cal Row Erg, 

B. 5 min for Cal Echo Bike, 

C. 5 min for Cal Speed Fit. 

3 min Rest Between sets.

 

 

  • Heavy Day:

Lower body

4×8 front squat

4×8 deadlift

4ss 12 swings + 12 deficit sumo squat

3ss 16 alt back step curtsy lunges+glute bridge iso hold 40″ 3ss 12 palov press (R/L) + 15/20 Vups

 

  • Functional Body Building:
Lower body FBB
A1.3 s.sets of: 15 cyclist goblet squat 20 glute bridges
A2.3 s.sets of: 12 Sumo Squat 15-15 Single leg Hip thrust
A3.3 sets of : 10 Front rack Back lunges 15 Wall ball 700 m bike
A4. Core : 3/4 rounds 20 mountain climb 12 floor windmills 15’’ hollow hold
 
 
 
 
 
 
 
 
 
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