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WOD

Workout Of The Day

WOD 9.3.23 (GW)

  • PRO/ROOKIES:

18 min I Go you Go Ladder 3-6-9-12-15-18-21…. OH Squat RX 50 kg, Chest to Bar Pull Ups.

  • Heavy Day:

Lower body 

4×8 front squat 

4×8 deadlift

4ss 12 swings + 12 deficit sumo squat

3ss 16 alt back step curtsy lunges+glute bridge iso hold 40″

3ss 12 palov press (R/L) + 15/20 Vups 

 
 
 

 

  • 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.
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
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