18
09
2021

WOD ΣΑΒΒΑΤΟ 18/09

Guns Workout

A) Every 4x 4sets
15 Cals Echo Bike
12 Push Up on DB
9 2DB Gorilla Rows
B) 3sets /1’ rest bts
10 DB Arnold Press
10 Banded Str Pull ups
C) 3sets /1’ rest bts
10 Alt DB Bicep Curls
10 Tricep Ext

Booty & Core Workout

A) 3sets of
10-12reps Deficit RDL
8-10/leg Fr Foot Elevated Reverse Lunges
8-10/leg Goblet Cossack Sq
B) Every 4 x4 sets
10 SA DB Sumo DL (R)
8 SA DB Russian Swings (R)
6 Gorilla Burpee
10 SA DB Sumo DL (L)
8 SA DB Russian Swings (L)
6 Gorilla Burpee
Finisher for both workouts
100reps side to side leg lifts over DB