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WOD

Workout Of The Day

WOD 5.4.23 (M)

  • PRO/ROOKIES:

3 Rounds of Work.

00:00 – 00:02 50 DU/SU, Max Cal Echo Bike, 

00:02 – 00:04 REST

00:04 – 00:06 50 Mountain Climbers, Max Cal Row Erg,

00:06 – 00:08 REST

00:08 – 00:10 500/400 m Run 

00:10 -00:12 REST

 

 

  • Heavy Day:

Day 2 Strength

A.12-10-8-6-4 bench press

B.4×6 push press Definition Triset

C. 3x 10 dips +10 Incline chest press db+ 10/15 Push ups Dropset

D.3×10 skullcrasher

Core E.3x side ball throws 8r/8l + 16 alternate v ups

  • Functional Body Building:
Functional Bodybuilding
Upper body
A1.3 sets of: 30’’ Elbow to tall plank 15 Bulgarian rows 15 Bench Dips
A2.4 sets of: 12 Incline Close grip Bench Press 8-10 Alternating Grip Pull ups
A3. 4 sets of: 8-8 Single arm Bench Press 12 Db Pull over
A4. 3 sets of : 12 Hammer curls 12 Toes to Rings 12 cal Row 12 Bench dips
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
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