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WOD

Workout Of The Day

WOD 6.10.23 (MGW)

  • PRO/ROOKIES:

5 Rounds 1 min ON 1 min OFF

1st Wall Ball Shots RX 12 kg 

2nd Row Erg 

3rd 15/10 V Ups + Max Mountain Climbers 

  • Heavy Day:

Day 3

Push

4×12-10-8-6 bench press

4×12-10-8-6 shoulder Press

4×10 dumbell chest press

4×10 Flys (Incline/cable) +10/15 dips

3×12 French press 3×40″/1′ plank pass through + 12 reverse snow angels

 

  • Functional Body Building:
Mixed conditioning FBB
A1.3 sets of: 1’ sled 10-10 walking lunges 15 face pulls
A2.4sets of : 15-12-10-8 Sumo Deadlift + 10-10 single arm Db Row
A3. 4 sets of: 12 Bent over Row + 60’’ Plank 350m Row
 
 
 
 
 
 
 
 
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