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WOD

Workout Of The Day

WOD 8.10.22 (MGW)

  • PRO/ROOKIES:

WOD : 00:00 – 00:18 min NANCY (5 Rounds for time 400 m Run, 15 OH Squat RX 40 kg) 00:19 – 00:27 ANNIE (50-40-30-20-10 DU, Sit Ups). 

Endurance WOD:

A.5 Sets 1 min On 1 min Off Echo Bike for Cal

B.5 Sets 1 min On 1 min Off Ski Erg for Cal 

C. 5 Sets 1 min On 1 min Off Speed Fit for meter

Rest 3 min between A,B,C.

  • 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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