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WOD

Workout Of The Day

WOD 30.6.23 (MGW)

  • PRO/ROOKIES:

For time

800 m Run, 50/40 Goblet Squat RX 24 kg, 50/40 Hand Release Push Ups,  50/40 Ring Rows,

400 m Run, 40/30 Goblet Squat RX 24 kg, 40/30 Hand Release Push Ups, 40/30 Ring Rows, 

200 m Run, 20/10 Goblet Squat RX 24 kg, 20/10 Hand Release Push Ups, 20/10 Ring Rows. 

Cash out 50 V Ups.

  • Heavy Day:

Chest and shoulders

4×10/8 bench press

4×10/8 barbell military press

4ss 10 db chest press 8r/8l front raises

4ss 12 Flys chest 12 reverse fly

3ss 30 Russian twist 10/15 arch rocks

 

  • Functional Body Building:
Upper body
A1.3 sets of: 20m Dual Kb Farmers Carry 15 Scapular push ups 30’’ Glute bridges
A2.4 sets of: 10 Narrow Grip Press 8 Supinated Pull ups
A3. 4 sets of: 10 Deficit Push ups 10-10 Single arm Db Row
A4. 3 -4 sets of : 10 Burpees 15 Ghd Sit ups 90’’ Max Cal Bike Rest btw sets 2 minutes
 
 
 
 
 
 
 
 
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