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WOD

Workout Of The Day

WOD 8.7.23 (GW)

  • PRO/ROOKIES:

Hero WOD HAMMER

5 Rounds For Time

5 Power Cleans 60 kg

10 Front Squats 60 kg

5 Jerks (135/95 lb)

20/12 Pull-Ups

90 seconds Rest

Endurance WOD

Tabata Bike Echo 2 min REST

1000/800 m Row Erg 6 min Cap

Tabata Speed Fit Run 2 min REST

1000/800 m Ski Erg 6 min Cap

  • Heavy Day:

Lower body

4×10 front Squat

4×20 back rack forward alternate lunges

4ss 10 deficit deadlift +12/15 leg extension

3ss 10r/10l box step ups + 12/15 frog pumps

3ss banded but kicks 30″r/30″l + 15/25 Weighed crunches

  • Functional Body Building:
Mixed conditioning FBB
A1. Row 15 min at minute: 3,6,9,12,15 perform : 10/10 Curtsy lunges 10/10 Sinlge leg Glute bridges
A2.Bike 15 min at minute:3,6,9,12,15 perform : 10 Pike push ups 20 Swings
A3.Run 15 min. at minute:3,6,9,12,15 perform: 15 Inverted Rows 12/12 Side Banded steps
 
 
 
 
 
 
 
 
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