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WOD

Workout Of The Day

WOD 8.5.25 (MGW)

  • PRO/ROOKIES:

Partner WOD 

20 min AMRAP 

16 Alternating db Snatch RX 20 kg, 3 Rope Climbs, 250 m Row Erg

A Partner db Snatch & Rope Climbs.

B Partner Row Erg 

HYBRID WO

A Block.

4 min Run, 1 min REST

4 min 1 min Ski Erg, 1 min Broad Jump Run Back 

4 min Row, 1 min REST 

B Block 

15 min EMOM 

1st 20 Alternating Back Step Sand Bag Lunges RX 25 kg

2nd 15 Incline db Chest Press  RX 20 kg

3rd 40 Sec Max reps Mountain Climbers 

3 min REST Between Blocks.

  • Heavy Day:
  • The Full Body series
  • Functional Body Building:

Upper body FBB

A1 3 sets of: 1’ Row 15-15 Db external Rotation 15 Scapular Pull ups

A2 4 sets of : 6-6-6-max Bench Press

A3 3 sets of: 15 Bent Over Row 15 Plate Turkish Sit up

A4 3 sets of : 12 Pull ups 12 Dips

A5 3 sets of: 20 Db Rear Delt 20 Reverse Flys

Lower body FBB

A1.3 sets of: 1’ Run 10-10 Walking lunges 12 Db Romanian Deadlift

A2.4 sets of : 5 Front Squat + Max Back Squat

A3. 4 Sets of: 12-12 Single Romanian DL 15-15 Single leg Calf raise

A4.3 sets of: 30 BW Walking lunges 40’’ Wall sit

A5.3 sets of : 20 Banded Side steps 20 Glute Bridges

Mixed FB

A1.3 sets of: 1’ Bike 8-8 Plank Pull through 12 Body Row

A2.4 sets of : 15-15 Lateral Raises 10 Arnold Press 12-12 Curtsy Lunges

A3.4 Sets of: 10 Zottman Curls 30 Banded Tricep Push Down

A4.4 sets of: 8-8 Goblet Cossack Squat 20 Db Hip Thrust

A5. 3 Sets of: 60’’ Extended Stark Plank 30’’-30’’ Star Plank

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