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WOD 18.4.18 (WG)

PRO/ROOKIES: 18 min EMOM 1st min 7 Hang Squat Clean RX 70 kg, 2nd 12/10 Toes to Bar, 3rd Rest

MASTER CLASS:

Three 5 min AMRAP with 2 min REST between: A.5 Hang Squat Clean RX 60 kg, 9 Toes to Bar. B.3 Clean 80 kg, 7 Chest to Bar. C.1 Clean 100 kg, 3 Bar Muscle Up.

HEAVY DAY:

A. 4*8 Bench Press
B 4*20 m Farmer load Walking Lunges
C. Super Sets 3*12 Arnold shoulder press 3*20 Ring Rows
D. Tri set 40 Mountain climbers, 30 Sit Ups, 15 sec Hanging L Hold



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WOD 18.4.18 (MW)

PRO/ROOKIES: For time 100 one Arm Dummbell Shoulder to OH RX 25 kg (50R/50L), Every 4 min 400 m Run.

HEAVY DAY

A. 4*8 Dead lift
B. Super set 3*16 Farmer load Bulgarian Split squat – 3*12 pull ups Loaded if possible with med ball between legs
C. Super Set 3*16 dumbbell row (8+8) – 3*15 Pull over
D. Tri set 3*45 sec elbow side plank – 30 sec Reverse Crunches



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Team WOD 17.4.18 (GMW)

PRO/ROOKIES: Couples – I Go You Go for 20 min AMRAP 7 Strict Pull Ups, 16 Farmer Loaded Lunges RX 24 kg each hand, 20 DU/30 SU, 16/12 Partner oblique leg throws (8/6L,8/6R)

HEAVY DAY:

A. 4*8 Dead lift
B. Super set 3*16 Farmer load Bulgarian Split squat – 3*12 pull ups Loaded if possible with med ball between legs
C. Super Set 3*16 dumbbell row (8+8) – 3*15 Pull over
D. Tri set 3*45 sec elbow side plank – 30 sec Reverse Crunches



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WOD 16.4.18 (MGW)

PRO/ROOKIES: For time 200 m Run, 15 Snatch RX 50 kg, 21 Burpees, 200 m Run, 9 Snatch RX 60 kg, 15 Burpees, 200 m Run, 7 Snatch RX 70 kg, 9 Burpees, 200 m Run, 3 Snatch 80 kg, 7 Burpees, 200 m Run.

HEAVY DAY:

A. 4*8 Dead lift
B. Super set 3*16 Farmer load Bulgarian Split squat – 3*12 pull ups Loaded if possible with med ball between legs
C. Super Set 3*16 dumbbell row (8+8) – 3*15 Pull over
D. Tri set 3*45 sec elbow side plank – 30 sec Reverse Crunches



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Benchmark WOD Kelly 14.4.18 (MGW)

PRO/ROOKIES: 5 rounds for time 400 m Run, 30/15 Wall Ball Shots RX 20 lb, 30/15 Box Jump

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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WOD 13.4.18 (MGW)

PRO/ROOKIES: For time 800 m Run, 21 Toes to Bar, 21 Sumo Dead Lift High Pull RX 50 kg, 400 m Run, 15 Toes to Bar, 15 Sumo Dead Lift High Pull, 200 m Run, 9 Toes to Bar, 9 Sumo Dead Lift High Pull RX 50 kg.

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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WOD 12.4.18 (MGW)

PRO/ROOKIES: 15 min AMRAP 50/40 Goblet Lunges RX 24 kg, 50/40 DU or 80 SU, 25 Ring Dips PRO start the dips with 2 Muscle Up and every time they broke the reps 1 Muscle Up.

MASTER CLASS:

Three 5 min AMRAP with 2 min REST between: A.10 Front Rack Lunges RX 50 kg, 5 Ring Muscle Up, B.15 Wall Ball Shots, 10 Toes to Bar, C. 5 Sumo Dead Lift High Pull, 5 Burpee Jump Over the Box, 20 Du

HEAVY DAY:

A. 4*8 Bench Press
B 4*20 m Farmer load Walking Lunges
C. Super Sets 3*12 Arnold shoulder press 3*20 Ring Rows
D. Tri set 40 Mountain climbers, 30 Sit Ups, 15 sec Hanging L Hold



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WOD 11.4.18 (WM)

PRO/ROOKIES: Every 3 min for 15 min 4 Power Clean, 3 Hang Power Clean, 5 Push Press RX 70 kg, 200 m Run

HEAVY DAY

A. 4*8 Dead lift
B. Super set 3*16 Farmer load Bulgarian Split squat – 3*12 pull ups Loaded if possible with med ball between legs
C. Super Set 3*16 dumbbell row (8+8) – 3*15 Pull over
D. Tri set 3*45 sec elbow side plank – 30 sec Reverse Crunches



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WOD 10.4.18 (MG)

PRO/ROOKIES: AMRAP the Running Barbara – 20 min AMRAP 20/10 PuLL ups, 30/20 Push Ups, 40/30 Sit Ups, 50/40 Air Squat, 400 m Run.

HEAVY DAY:

A. 4*8 Dead lift
B. Super set 3*16 Farmer load Bulgarian Split squat – 3*12 pull ups Loaded if possible with med ball between legs
C. Super Set 3*16 dumbbell row (8+8) – 3*15 Pull over
D. Tri set 3*45 sec elbow side plank – 30 sec Reverse Crunches



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Team WOD 5.4.18 (WMG)

PRO/ROOKIES: 20 min AMRAP As a Team 30 Thruster RX 50 kg, 200 m Run, 30 Toes to Bar, 200 m Run, 50 Wall Ball Shots 200 m Run, 50 Ring Rows 200 m Run

HEAVY DAY:

A. 4*8 Shoulder Press
B. 3 set 20 walking Farmer loaded lunges
C. 3 super set 12 KB swing, 10 bicep curls
D. 3*12 Set side raises
E. 3*20 V ups



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