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Workout Of The Day

WOD 9.6.22 (GW)

  • PRO/ROOKIES:

10 min Ladder 3-6-9-12-15-18-21… OH Squat RX 50 kg, Toes to Bar. 

  • Heavy Day:

Upper Body definition

4ss 12 Dumbell chest press+8/10 pull over

3ss 12 incline chest fly + 10 tricep dips 3ss 10 landmine barbell row+ 10 side raises

3ss 10 alternate shoulder press +10 trx Y pull

3ss 12 back supported b curls+ trx tricep ext

3x 30/50 flatter kicks + 8/12 weighted b extensions

 

  • Functional Body Building:

Upper body FBB

A1.4 sets of: 6-8 Chin ups 6-8 Seated alternating Db press

A2.4 sets of: 8 Gorilla rows 8 Dips

A3. 5-4-3-2-1 Wall walks / walking push ups Ghd sit ups *after each round complete 8-10 cal echo bike

A4. 3 sets of: 12 pullover 12 tricep db extensions 12 bicep curls