WOD 8.4.23 (MGW)

Team WOD 25 min AMRAP 10 Shoulder to OH RX 50 kg, 10 Chest to Bar Pull Ups, 40/30 Synchro Air Squat, 200 m Run.

Endurance WOD:

A. 1000 m Row 7 min Cap,

B. 1000 m Run 7 min Cap,

C. 1000 m Ski 7 min Cap,

D. 1000 m Run 7 min Cap.

A.12-10-8-6-4 deadlift

B. 4×6/10 strict pull ups Definiton Triset

C.3x 10 dead stop renegade rows + 10 side shoulder raises +10/15 db bicep curls rotation

D.3x10r/10l concentration bicep curls (no rest between sets)

Core 3×6/8 half Turkish get ups 10/15 ghd back extension

Functional Bodybuilding

Full body

A1.5/6 sets of: 100 m Run 15’’ Ring plank 20 Russian twists

A2.5/6 sets of: 100 m Row 20 jumping ropes 15’’ Side plank Right 20 jumping rope 15’’ Side plank Left

A3.5/6 sets of: 300 m Echo Bike 16 Renegade Rows

MIND BODY APP