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WOD

Workout Of The Day

WOD 6.6.23 (MGW)

  • PRO/ROOKIES:

4 Rounds.

00:00 – 00:03 500/400 m Run,

00:00 – 00:04 18 Wall Ball Shots RX 12 kg

00:00 – 00:05 11 Chest to Bar/ Pull Ups

*Add 1 rep on every round.

 

  • Heavy Day:

Back triceps bicep

4×10/8 pull ups 4×12 cable pull down wide grip

4×12 Incline dumbell row (uper back)

3x triset 10 wide bent over row 10 alternate bicep curls 10 diamond push ups

3x 12 barbell bicep curls 12 skull crusher floor 3ss 12/16 dead bug 10 strict toes to bar

 

  • Functional Body Building:
Lower body
A1.4 sets of: 15 Deficit Squat 20 Glute Bridges
A2.4 sets of: 10-10 Single Leg RDL 10-10 Landmine Zercher Curtsy Squat
A3.3 sets of: 20 Banded Russian Swings 300 m Hard Row
A4.3 sets of: 20 Knee tucks 20 Toe touches 10 Hollow rocks 20’’ hollow Hold
 
 
 
 
 
 
 
 
 
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