Tagged as: SINGLE RACK DB SQUAT

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WOD 27.12.19 (MGW)

PRO/R00KIES: Every 4 min for 20 min, 200 m Run, 15 Single Rack Squat KB or DB RX 24 kg, 10 Strict Chin Ups.

HEAVY DAY:
4*8 Dead Lift
4*3 Rope Climb
4*40 m Sled Push
4*80 m Farmer Carry
4*20 GHD Obligue Sit Ups
3*30 Sec Max Reps Mountain Climbers

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WOD 19.11.19 (MGW)

PRO/ROOKIES: For time, 5-10-15 Chest to Bar Pull Ups, Single Rack DB Squat RX 20 kg, 800 m Run, 15-10-5 Single Rack DB Squat RX 20 kg, Chest to Bar Pull Ups.

HEAVY DAY:
A.4 Super Sets 5 Back Squat + 7 Box Jump RX 75 cm
B.3 Super Sets 12 Front Rack Lunges (6L/6R)+ 20 Jump Lunges
C.4 Super Sets 5 Bench Press + 10 Plyo Push Ups (use step if possible)
D.3 Super Sets 10 Incline Dumbbell Bench Press + 10 Ring Dips
E. 3 Tri Set 20 Russian twists, 15 Loaded Sit Ups, 15 Ghd Back Extensions

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UA-17579210-1