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WOD

Workout Of The Day

WOD 9.12.23 (MGW)

  • PRO/ROOKIES:

Buffalo 10 Hero WOD

10 Rounds for time 5 Deadlifts RX 100 kg, 14 Push Ups, 22 DU, 400 m Run (together) (40 min Cap)

Partners switch after each exercise. Rep counts are per partner, not shared.

Endurance WOD

3X400 m Run 1 min REST between intervals  15 min Cap

3×500 m Row 1 min Rest Between intervals  15 min Cap 

3×400 m Ski Erg 1 min Rest Between intervals 15 min Cap  

 

  • Heavy Day:
Mixed focused push day
1×10 1×8 1×6 2×4 bench press
4×5 push press
4×10 barbell Incline press
4ss 10 db chest press + 12 front raises
3x 10 paralleled push ups + 6/10 parallel pass through
 
  • Functional Body Building:
 
Lower body FBB
A1.3 sets of: 1’ Row 15 Cyclist Squat 15 Db Romanian DL
A2.4 sets of : 8-8 Barbell Back Step Lunges
A3.3 Sets of: 10-8-6 Back Squat + 12-12 Foot elevated Single Glute Bridge
A4.For 12’ Amrap : 20’’ Sprint Bike 6 Box jump 12 Plate Russian Twists
 
 
 
 
 
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