WOD 30.3.24 (MGW)

Hero WOD Nookie

20 min AMRAP

7 Squat Cleans RX 40 kg

7 Push Press RX 40 kg

7 Back Squat RX 40 kg

200 m Run

Endurance WOD

For time

1000 m Row Erg

800 m Row Erg

600 m Row Erg

400 m Row Erg

200 m Row Erg

2 min REST between intervals

Lower body

5×5 front squat

4×8 deadlift

4ss 12 deficit squat + 12 leg aductors

3ss 20 alt back step curtsy lunges+15 glute bridges

3ss 12 palov press (R/L) + 10 strict leg raises bar

Full Body upper focused

Back squat 3 x 8-10

3 sets of 12(each leg) Dumbbell split lunges ss leg curls

15 Bench press

3 x 8-10 Barbell row

3 x 8-10 3 sets of Lat pull down 12 ss dumbbell chest flies 12

3 sets of Dumbbell Bicep curls 12-15 ss cable tricep extension

3 sets of V ups(or situps)15-20 ss side plank hold 30-40 sec

Upper body FBB

A1. 3 sets of: 1’ skierg 15 Db pullover 15 db Bench press

A2. 4 sets of : 12-10-8-15 Barbell Bent over Row

A3.4sets of: 6 Bench Press + 20 Supinated Ring rows

A4.4 Rounds -1’ Amrap each : Db Clean n press Double unders Ring push ups Ghd Sit ups

MIND BODY APP