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WOD

Workout Of The Day

WOD 7.10.22 (WG)

  • PRO/ROOKIES:

20 min EMOM 1st 12 KB Swings RX 24 kg, 2nd 12/9 Jump Over the Box RX 60 cm, 3rd 10/8 Strict Chin Ups, 4th 20/15 V Ups.

  • Heavy Day:

Legs

12-10-8-8 front squat

4×10 hip thrust

4xS.S 10R/10L Bulgarian split squat+10/15 jump squat

3×12/15 frog pump + 12/15 reverse crunches

  • Functional Body Building:
Functional Legs
A1.3/4 sets of: 8-10 Back squat 20 side steps
A2.3/4 sets of : 8-8 On plate back lunges 12 box jumps or step ups
A3. 3/4 sets of : 12 cal row 10 swings 8 sumo kb jumps
A4.3 sets of: 20 toe touches 20 starfish abs 20 scissor abs
 
 
 
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