Follow Us On
WOD

Workout Of The Day

WOD 9.2.23 (GW)

  • PRO/ROOKIES:

a. 7 min AMRAP  7 Power Snatch RX 40 kg,  7 Toes to Bar, 7 Burpees over,

b. 5 min AMRAP  5 Power Snatch RX 50 kg,  5 Toes to Bar, 5 Burpees over,

c. 3 min AMRAP  3 Power Snatch RX 60 kg,  3 Toes to Bar, 3 Burpees over. 

REST 3 min between  AMRAPs.

 

  • Heavy Day:
Upper day 2
4×8 sumo deadlift,
4×10 pull ups,
4×12 cable seated row,
3ss 8 high pull/hang power clean +12 ring rows upper back,
3×21 dumbell bicep curls,
3ss 12 strict leg raises + heavy 1 arm farmer walk 30m (R/L)1
 
 
 

 

  • Functional Body Building:
Full body
A1.4×16 Gorilla rows + 8 Db clean n press,
A2.3 sets of : 10 Db thruster + 12 kB swings,
A3. 3 sets of : 4 man makers 6 pull ups 8 cal row *rest 1 min,
A4.3 sets of : 10 barbell curls 12 tricep extensions 30’’ Dead bug,
A5. Core 3 sets of : 20’’ L lift 16 alt vups 10+10 side raises.
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
PREVIOUS WODNEXT WOD