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Workout Of The Day

WOD 5.10.24 (MWG)

  • PRO/ROOKIES:

Hero WOD Bell  + Run 

Buy in 1000 m Run  then 

3 rounds for time of:

21 deadlifts RX 80 kg

15 Pull Ups

9 front squats RX 80 kg 

Endurance WOD 

1 min Run, 1 min Row Erg

2 min Run, 2 min Row Erg 

3 min Run, 3 min Row Erg 

4 min Run, 4 min Row Erg 

3 min Run, 3 min Row Erg 

2 min Run, 2 min Row Erg 

1 min Run, 1 min Row Erg 

1 min REST between Run & Row Erg

 

  • Heavy Day:

Pull day

A1 4×8 deadloft

A2 4×8 pull ups

A3 4×10 seated close cable row

A4 4×10 high pull

A5 3×10/12 side shoulder raises

A6 3ss 12 ghd sit ups + 15 superman back extension

  • The Full Body series

Full body lower focused

B1. 3x 12 Deadlift

B2. 3 ss 15 goblet squat + 15 dumbbell hip thrust

B3. 3 ss 20 suitcase back step lunges + 15 Machine hip abduction

B4. 3 x 12 Shoulder press

B5. 3x 12 Machine row

B6. 3 ss 15 push ups + 15 trx wide grip row

B7. 3 ss 20 crunches with leglift + 20 russian twists + 20 floor back extension

  • Functional Body Building: