Categorized as: WOD

WOD 19.2.19 (MGW)

PRO/ROOKIES: 20 min EMOM 1st min 10 Front Squat RX 60 kg, 2nd 15/12 Hand Release Push Ups, 3rd min Assault 12/9 Cal 45 sec Cap, 4th 20/15 Sit Ups.

HEAVY DAY
A. Super set 4*8 Front squat – 4*3 Peg board climb or Leg less rope climb or 8 Chin ups strict
B. Super set 3*20 Back Rack loaded lunges – 3*12 Inverted row feet on a box.
D. Super set 3*16 Renegade Row – 3* 12 Ring Dips
D. Super set 3*20 Sit Ups crossed arms weighted if possible – 3*15 GHD Back Extensions.

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Team WOD 18.2.19 (MWG)

PRO/ROOKIES: Couples 8 Rounds for time 200 m Run, 7 Power Clean and Jerk RX 60 kg, 7/5 Strict Chin Ups. 20 min Cap.

HEAVY DAY
A. Super set 4*8 Front squat – 4*3 Peg board climb or Leg less rope climb or 8 Chin ups strict
B. Super set 3*20 Back Rack loaded lunges – 3*12 Inverted row feet on a box.
D. Super set 3*16 Renegade Row – 3* 12 Ring Dips
D. Super set 3*20 Sit Ups crossed arms weighted if possible – 3*15 GHD Back Extensions.

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Benchmark WOD Barbara 16.2.18 (G)

PRO/ROOKIES: 5 Rounds For Time 20/10 Pull Ups, 30/15 Push Ups, 40/20 Sit Ups, 50/25 Air Squats, 3 Minutes Rest

ENDURANCE WOD: Every 3 min for 36 min 1st 500 m ROW, 2nd 500 m Run, 3rd 25 Cal Assault, 500 m Ski Erg.

HEAVY DAY

A. Super set 4*8 Push press – 20 m Sled Push
B. Super Set 4*12 side shoulder raises – 4*20-15 Swiss Ball Leg Curls
C. Super Set 3* 12 KB Swing – 3*10 Kick Backs (10L/10R) (triceps)
D. 4* 20 Plank push & pull db 10L/10R.

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WOD 15.2.19 (MGW)

PRO/ROOKIES: 20 min EMOM 1st 40 Sled Push RX 90/60, 2nd 20/15 Ring Rows, 3rd 20/15 Crossed Arm Sit Ups, 4th 200 m Run, 5th REST.

HEAVY DAY:

A. Super set 4*8 Push press – 20 m Sled Push
B. Super Set 4*12 side shoulder raises – 4*20-15 Swiss Ball Leg Curls
C. Super Set 3* 12 KB Swing – 3*10 Kick Backs (10L/10R) (triceps)
D. 4* 20 Plank push & pull db 10L/10R.

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WOD 14.2.19 (GW)

PRO/ROOKIES: 21-15-9-7 Thrusters RX 40 kg, Toes to Bar.

MASTER CLASS: Jason Khalipa workout: Partner Workout ”I go you go”

8 Rounds 3 Hang Squat Clean RX 90 kg, 5 Strict Pull Ups, 7 Burpees.

HEAVY DAY:
A. Super set 4*6 Dead lift – 4*8 Bench Press
B. Super set 3*16 Box Step Up farmer loaded (8L/8R) – 3*10 single arm kb press.
C. Super Set 3*12 Hip Thrusters – 3*15 push ups
D. Super set 3*12 Strict leg raises (απο το μονόζυγο) 3*10 Barbel Curls
E. 3*12 GHD leg raises ( hip extensions)

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WOD 13.2.19 (M)

PRO/ROOKIES: Every 6 min for 24 min 1st 1000/800 m ROW, 2nd 1000/800 m Run, 3rd 50/40 Cal Assault, 1000/800 m Ski Erg.

HEAVY DAY:
A. Super set 4*6 Dead lift – 4*8 Bench Press
B. Super set 3*16 Box Step Up farmer loaded (8L/8R) – 3*10 single arm kb press.
C. Super Set 3*12 Hip Thrusters – 3*15 push ups
D. Super set 3*12 Strict leg raises (απο το μονόζυγο) 3*10 Barbel Curls
E. 3*12 GHD leg raises ( hip extensions)

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WOD 12.2.18 (MGW)

PRO/ROOKIES: For time 50 Goblet Lunges RX 24 kg, 30 Chest to Bar Pull Ups, 800 m Run, 30 Chest to Bar Pull Ups, 50 Goblet Lunges. Cash out 100 DU/SU.

HEAVY DAY
A. Super set 4*8 Front squat – 4*3 Peg board climb or Leg less rope climb or 8 Chin ups strict
B. Super set 3*20 Back Rack loaded lunges – 3*12 Inverted row feet on a box.
D. Super set 3*16 Renegade Row – 3* 12 Ring Dips
D. Super set 3*20 Sit Ups crossed arms weighted if possible – 3*15 GHD Back Extensions.

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WOD 11.2.19 (GW)

PRO/ROOKIES: 20 min EMOM ODD 8 Dead Lift RX 100 kg, 12/9 Burpees, EVEN REST.

HEAVY DAY
A. Super set 4*8 Front squat – 4*3 Peg board climb or Leg less rope climb or 8 Chin ups strict
B. Super set 3*20 Back Rack loaded lunges – 3*12 Inverted row feet on a box.
D. Super set 3*16 Renegade Row – 3* 12 Ring Dips
D. Super set 3*20 Sit Ups crossed arms weighted if possible – 3*15 GHD Back Extensions.

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Team WOD 9.2.19 (MW)

PRO/ROOKIES: Couples 20 min AMRAP 3 Power Snatch RX 60 kg, 15 Wall Ball Shots, 200 m Run.

ENDURANCE WOD: Every 5 min for 30 min 1st 15 Box Jumps, 500 m Row, 2nd 20 Wall Ball Shots, 400 m Ski Erg, 3rd 20 Sit Ups, 20 Cal Ski Erg.

HEAVY DAY

A. Super set 4*8 Push press – 20 m Sled Push
B. Super Set 4*12 side shoulder raises – 4*20-15 Swiss Ball Leg Curls
C. Super Set 3* 12 KB Swing – 3*10 Kick Backs (10L/10R) (triceps)
D. 4* 20 Plank push & pull db 10L/10R.

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WOD 8.2.19 (MG)

PRO/ROOKIES: For time 400 m Run, 50/35 Burpees, 400 m Run, 50/35 Ring Rows, 400 m Run, 50/35 Toes to Bar/knees to Chest 400 m Run.

HEAVY DAY:

A. Super set 4*8 Push press – 20 m Sled Push
B. Super Set 4*12 side shoulder raises – 4*20-15 Swiss Ball Leg Curls
C. Super Set 3* 12 KB Swing – 3*10 Kick Backs (10L/10R) (triceps)
D. 4* 20 Plank push & pull db 10L/10R.

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