.

WOD 25.6.18 (MGW)

personal programming

PRO/ROOKIES:
800 m Run,
21 Front Squat RX 50 kg,
21 Chest to Bar Pull Ups/Pull Ups,
200 m Run,
15 Front Squat,
15 Chest to Bar/Pull Ups
200 m Run,
9 Front Squat,
9 Chest to Bar/Pull Ups.
800 m Run.

HEAVY DAY

A. Super set 4*6 Front squat – 4*3 Leg less rope climb or 8 Chin ups strict
B. Super set 3*8 Back loaded lunges (no alternate legs 8+8) – 3*12 Inverted row (feet on a swiss ball or box)
C. Super set 3*8 Strict pull ups – 3*18 Narrow grip bench press
D. Super set 3*20 Wall ball shot sit ups – 3*12 GHD loaded back extensions



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