WOD 6.7.24 (WΜG)

Hero WOD Rankel

Complete as many rounds as possible in 20 minutes of:
6 Dead Lift RX 100 kg
7 Burpee Pull Ups
10 Kettlebell Swings RX 24 kg
Run 200 meters

Endurance WOD

Tabata this:

a. Ski Erg

b. Speed Fit Run

c. Row Erg

d. DU

1 min REST Between Intervals.

Bodybuilding sessions

Legs + shoulders

A1. 4×10 back squat

A2. 4×12 leg press

A3. 3ss 20 front rack dumbell alternate lunges + 15 leg curls

A4. 4×10 dumbell shoulder press

A5. 4x10r 10l one arm side raises

A6. 3x 10+10 drop set front raises

Full body lower focused

B1. 3x 10 Back squat

B2. 3 ss 10 Bulgarian lunges + 30 sec wall sit (weighted if possible)

B3. 10 Db romanian deadlift + 10 one leg db hip thrust

B4. 3ss 12 Pike push ups + 12 chin ups

B5. 3 ss 12 Db chest presses + 12 db wide grip row B6. 3ss 20 Weighted crunches + 20 leg raises + 30 shoulder taps

Mixed FBB

A1.3 sets of: 8’ bike then : 10 Plate Bent over row 10 Ground to OH 30’’ Passive hang

A2.8 sets of : 6 WH Pull ups

A3.4 Sets of: 8 Supinated Bent Over Row

A4.4 sets of: 12 Db Bicep Curls + 40 meter Farmers Carry + 45’’ farmers March

A5. 3 Sets of: 1’ Skierg 15 GHD arch + 30’’-30’’ Side plank

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