.

WOD 17.1.17 (MGW)

PRO/ROOKIES: 25 min EMOM 1st min Max effort ROW, 2nd min 12/10 Thruster RX 40 kg, 3rd min 15/12 Ring Rows (feet on a box if possible), 4th min 15/10 Dips (loaded if possible), 5th min Rest.

HEAVY DAY:
A. 3 Super Sets – 8 Back Squat + 16 farmer loaded back step Lunges
B. 3 Super Sets – 8 Bench Press + 12 Loaded Dips
c. 3 three Sets – 8 Thrusters + 15/12 Pull Over + 15/12 Push Ups.
D. 3 Super Sets – 1 min Plank + 15 loaded sit ups.



Book your Class


FitnessArt


VIRTUAL TRAINING