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WOD 25.7.17 (MGW)

PRO/ROOKIES: 20 min EMOM 1st min 9 thrusters RX 50 kg, 2nd min 9/7 Burpees, 3rd min 35/25 DU, 4th min REST.

HEAVY DAY

A. 4*5 Dead Lift
B. 3*12 Bulgarian split squat
C. 4 Super set 8 Wide grip Loaded Pull Ups, 10 narrow grip bench press
D. 3 Tri set 15 Inverted Row, 12 side shoulder raises, 10 sitted tricep extensions



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WOD 24.7.17 (MG)

PRO/ROOKIES: 20 min AMRAP 400 m Run, 12 Chest to Bar Pull Ups/Pull Ups, 10/8 Jump Over the Box

MASTER CLASS: 5-10-15-10-5 Squat Snatch RX 40 kg, Chest to bar Pull Ups, Cash out 1000 m Run.

HEAVY DAY:

A. 4*5 Dead Lift
B. 3*12 Bulgarian split squat
C. 4 Super set 8 Wide grip Loaded Pull Ups, 10 narrow grip bench press
D. 3 Tri set 15 Inverted Row, 12 side shoulder raises, 10 sited tricep extensions



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WOD 21.7.17 (MGW)

personal programming

PRO/ROOKIES: For time: 800 m Run 5-10-15-10-5 Front Squat RX 60 kg, Strict Hand stand push ups, 800 m Run

HEAVY DAY

A. 4*8 Shoulder Press
B. 3*40 m Sled Sprint Push
C. 4 Super set 20 Standing Arnold alternate shoulder presses, 20 step elevated Single leg bridges
D. 3 Tri set 20 alternate dumbbell front shoulder raises, 20 Band Reverse flies, 8 single dumbbell dead lifts.



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WOD 20.7.17 (WG)

PRO/ROOKIES: 15 min AMRAP 9/7 Burpee Pull Ups, 12/9 Toes to Bar, 15/12 KB Swing RX 24 kg.

HEAVY DAY

A. 4*5 Back Squat
B. 3*16 Farmer Loaded back step Lunges
C. 4 Super set 8 Bench Press 10 bicep curls bar
D. 3 Tri set 15 Pull Over, 12 Loaded Dips, 20 alternate dumbbell hummer curls



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WOD 19.7.17 (M)

PRO/ROOKIES: Every 2 min for 20 min 250/200 m Run, 25/20 DU

HEAVY DAY

A. 4*5 Back Squat
B. 3*16 Farmer Loaded back step Lunges
C. 4 Super set 8 Bench Press 10 bicep curls bar
D. 3 Tri set 15 Pull Over, 12 Loaded Dips, 20 alternate dumbbell hummer curls



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Team WOD 18.7.17 (WG)

PRO/ROOKIES: 21-15-9-7 Power Clean RX 60-70-80-90 kg, Ring Dips.

HEAVY DAY

A. 4*5 Dead Lift
B. 3*12 Bulgarian split squat
C. 4 Super set 8 Wide grip Loaded Pull Ups, 10 narrow grip bench press
D. 3 Tri set 15 Inverted Row, 12 side shoulder raises, 10 sitted tricep extensions



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WOD 17.7.17 (MGW)

PRO/ROOKIES: 20 min EMOM 1st 9 Thrusters RX 50 kg, 2nd 9 Strict Ring PuLL Ups/strict Pull Ups, 3rd 200 m Run, 4th Rest.

MASTER CLASS: 15 min AMRAP 12 Dumbbell thruster RX 20 kg each hand, 6 Ring Muscle Up, 200 m Run.

HEAVY DAY:

A. 4*5 Dead Lift
B. 3*12 Bulgarian split squat
C. 4 Super set 8 Wide grip Loaded Pull Ups, 10 narrow grip bench press
D. 3 Tri set 15 Inverted Row, 12 side shoulder raises, 10 sited tricep extensions



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WOD 14.7.17 (MGW)

PRO/ROOKIES: 5 Rounds for time 20/15 Wall Ball Shots, 12/10 Toes to bar cash out 100 DU.

HEAVY DAY

A. 4*8 Shoulder Press
B. 3*40 m Sled Sprint Push
C. 4 Super set 20 Standing Arnold alternate shoulder presses, 20 step elevated Single leg bridges
D. 3 Tri set 20 alternate dumbbell front shoulder raises, 20 Band Reverse flies, 8 single dumbbell dead lifts.



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