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Workout Of The Day

WOD 9.5.22 (GWM)

  • PRO/ROOKIES:

20 min EMOM: 1st 9 Dead Lift Rx 100 kg, 2nd 9 Chest to Bar Pull Ups, 3rd 12/9 Cal Echo Bike, 4th REST.

  • Heavy Day:

A. Legs

Back squat 12-10-8-6

4 x 20 Back rack back step lunges

4 x Super Set: 40m heavy sled pull + 10 sumo deadlifts

3 x 12/15 deficit squat dumbbell

3 x 16/20 dead bug + 30/50 bicycle abs + GHD back extension hold 30/45sec

 

  • Functional Body Building:

Lower body FBB

A1.4 sets of : 10 Goblet elevated feet Squat 8+8 Front rack curtsy lunges

A2.4 sets of: 8+8 Single leg RDL 15-20 Frog bridges

A3.4 sets of: 20 Swing 300m Row Rest 2’ btw sets

A4.3 sets of: 12 db vups 15 db toe touches 20 db Russian twists