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Workout Of The Day

WOD 9.9.23 (MGW)

  • PRO/ROOKIES:

Partners WOD

20 min AMRAP 

7 Dead Lift RX 100 kg, 9 Strict deficit Hand Stand Push Ups, 250 m Run

Endurance WOD 

10 min Run for meters 

5 min REST 

10 min Row for Cal 

 

 

  • Heavy Day:

REBUILD YOUR STRENGTH

Day 3

4×10 bench press

4×12 dumbbell Incline press

4×10 push press

3×8/12 dips

3x 10/15 push ups + 30/40 mountain climbers

 

  • Functional Body Building:
Mixed conditioning FBB
A1.Skierg /Run At a running clock perform @: 3’-6’-9’-12’ 8-8 Kb Split Stance RDL +Row
A2.3 sets of : 10 T Bar Row + Max reps Chin Ups
A3.3 sets of: 12 Chest Supported Db Row + 20 Db Curls
A4.3 sets of: 12 Db Crush Grip Curls + 10 Db Sumo High Pull + 8 Dual db Burpees