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Workout Of The Day

WOD 30.12.22 (MGW)

  • PRO/ROOKIES:

20 min EMOM 1st 16 Alternating Back Step Pass Through Lunges RX 24 kg, 2nd 15 Ring Rows, 3rd 40 DU/SU, 4th 12/10 Strict Ring Dips.

  • Heavy Day:

Strength-definition-performanc

Upper 2

5×5 deadlift

4×2/4 rope climbs or 9/12 strict chin ups

4ss 12 feet elevated  ring rows+12 bar bicep curl  

3ss 10r/10l landmine one arm row+21 biceo curls

3x 12r/12l palov press + 15 reverse crunches +20 crunches

  • Functional Body Building:

Mixed conditioning FBB

A1. 15 min Emom 45’’ Row (moderate pace) 12 clamshell thrust 20 Banded Hip thrust

A2. 15 min Emom 45’’ Echo bike 12 Glute bridges 15 push ups

A3 15 min Emom  45’’ Run 10 Ring rows 12 oblique side bends