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WOD

Workout Of The Day

WOD 4.2.23 (WG)

  • PRO/ROOKIES:

5 Rounds for time:

4 Bar Muscle Up/7 Chest to Bar, 16 Alternating Hang Power db Snatch RX 20 kg, 50 DU/RX DRAG SU, 2 Bar Muscle Up/ 4 Chest to Bar, 8 Alternating Hang Power db Snatch RX 20 kg.

Cash out 30/20 Burpees.

Endurance WOD

Every 4 min for 36 min
A. 400 m Speed fit run 
B. 400 m Row Erg,
C. 400 m Ski Erg.

 

  • Heavy Day:

Legs

4×10 back squat

4×10 hip thrust

4x10r/10l bulgarian split squat

3ss 15 air squat 40″ Sled push heavy

3ss 10 sissy squat 30″/40″ mini band walk forward and back

  • Functional Body Building:
Upper body density
A1.4x 8 chest press + max deficit push ups
A2.3 sets of: 10 Db Chest flys + 16 alt side plank
A3. 3 sets of : 10 Close grip bench press + 10 Arnold Press
A4.3 sets of : 3 devil press 6 Db burpee 9 push press
A5. Core 3 sets of: 10 Db crunches 10 Db toe touches 10 Db Russian twists
 
 
 
 
 
 
 
 
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