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Workout Of The Day

WOD 5.8.22 (GWM)

  • PRO/ROOKIES:

5 Rounds for time 20 Single Rack Back Step Lunges RX 24 kg (Switch rack every 10 reps), 20 Ring Rows, 20 V Ups, 250 m Run.

  • Heavy Day:

Legs definition

4×10 front squat

4×20 back rack forward lunges + 12 swiss ball leg curl

3x 45/1 heavy sled push +10 leg extension (cable or nordic)

3x1min banded step backs

3×20/25 swiss ball crunches + 15 swimmers

 

  • Functional Body Building:

Mixed conditioning FBB

A1. 3 /4 sets of: 15 cal Hard row 15-15 banded clamshells 20 banded hip thrust

A2.3/4 sets of: 15 cal bike 16 feet elevated back step lunges 15 banded cha cha

A3.3/4 sets of: 150 m run 15 ring rows 12 oblique side bends

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