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WOD 11.5.19 (MGW)

PRO/R00KIES: 20 min AMRAP 200 m Run, 10 Front Squat RX 60 kg, 2 Leg Less Rope Climbs or 8 Strict Chin Ups.

ENDURANCE WOD: 800 m Run, 3 min Rest, 600 m Run, 2 min Rest, 400 m Run 1 min Rest, 200 m Run. 3 min REST 3 sets: 1 min MAX effort Ski Erg 3 min REST.

HEAVY DAY:
A. 4* 2 min MAX meter Sled Push
B. 3 Super Set 12 Shoulder Press, 20 Swiss Ball Leg Curl
C. 3* 2 min Max meter Backward Sled drag, 12 Side shoulder raises
D. 3 Super Set 24 Around the world Shoulder exercise (plate 12L/12R), 12 Barbell bicep Curls.
E. 3*20 – 15 GHD sit ups, 20- 15 Swiss Ball Pikes
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