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WOD

Workout Of The Day

WOD 9.10.23 (WM)

  • PRO/ROOKIES:

4 Rounds:

00:00 – 00:01 10 Hang Power Clean RX 60 kg

00:01 – 00:02 10 Front Squat RX 60 kg

00:02 – 00:03 10 Shoulder to RX 60 kg 

00:03 – 00:06 500/400 m Run

  • Heavy Day:

Day 1

Legs

4×12-10-8-6 back squat

4×12-10-8-6 deadlift

4x8R/8L box step ups farmer

3×15 cyclist squat 3×12 leg curls + 12 banded glute bridges

3x10R/10L side ball throws +10/15 dead bug

 

  • Functional Body Building:
Upper body FBB
A1. 3 sets of: 1’ skierg 10-10 lateral raises 15 ring rows
A2. 4 sets of 10x Strict Press
A3.3 sets of: 8-8 Alt Db Bench press + Max reps Pronated strict pull ups
A4.For Quality : 10-9-8-7-6-5-4-3-2-1 Deficit push ups Dual Db hang Snatch High pull *Rest 2’ then : Inverted rows Db full raise
 
 
 
 
 
 
 
 
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