Tagged as: SUPERMAN BACK EXTENSIONS

WOD 13.10.17 (MGW)

PRO/ROOKIES: 20 min EMOM 1st 20/15 Wall Ball Shots, 2nd 20/15 Sit Ups, 3rd 20/15 DU + 20/15 Superman Back Extensions, 4th REST

HEAVY DAY:

10,8,6,8,10 Shoulder Press
3 Super Set 80 m Farmer Walk + 10 bench press narrow grip
3 Super sets 40 m sled push + 10 wide grip upright Row (snatch pull)
3 Super Sets 15 Sec L sit parallettes Hold + 10 barbell bicep curl



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FO


WOD 16.6.17 (GW)

PRO/ROOKIES: 20 min EMOM 1st min 20 Goblet Lunges RX 24 kg, 2nd min 30 sec alternating waves battle ropes, 3rd min 12/10 Burpees, 4th min 20/15 V ups, 5th min 20 superman back extensions

HEAVY DAY

A. 4*8 Shoulder Press
B. 3*40 m Sled Sprint Push
C. 4 Super set 20 Standing Arnold alternate shoulder presses, 20 step elevated Single leg bridges
D. 3 Tri set 20 alternate dumbbell front shoulder raises, 20 Band Reverse flies, 8 single dumbbell dead lifts.



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VIRTUAL TRAINING