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WOD 1.4.19 (MGW)

PRO/ROOKIES: 20 min AMRAP Ladder 3,6,9,12,15,18,21… Dead Lift RX 80 kg, Chest to Bar Pull Ups. Between each Round 200 m Run.

HEAVY DAY:
Α. 4*8 Back Squat
B. 4*10 Goblet Lateral Lunges (10L+10R)
C. 4 Super Set 8 Bench Press, 16 Gorilla Alternating Row KB.
D. 3 Super Set 8 Pull Ups Loaded if possible, 8 Side Shoulder Raises
E. 3 Super Set 30 sec Side Plank adductor (each side), 20 GHD Sit Ups

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HERO WOD BULGER 28.4.18 (MGW)

PRO/ROOKIES: Ten rounds of: 150 m Run, 7 Chest to bar pull ups, 7 Front squat RX 60 kg, 7 Handstand push ups

HEAVY DAY:

A. 4*8 Front squat
B. Super set 4*8 single leg hip thrusters – 4*10 Shoulder Press
C. Super set 3*12 KB Swing – 3*12 dips loaded if possible
D. Tri Set 3 * 1 min Plank – 20 Obligue sit ups – 20 superman back extensions



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