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WOD 11.8.18 (MGW) ΚΑΛΕΣ ΔΙΑΚΟΠΕΣ – ΡΑΝΤΕΥΟΥ 27/8

PRO/ROOKIES: For time 500 m Run, 50/30 Hang Power Clean RX 50 kg, 50/30 Front Squats, 50/30 Ring Rows, 50/30 Wall Ball Shots, 50 DU/100 SU, 5/3 Rope Climb, 50/30 Sit Ups, 500 m RUN.

HEAVY DAY

A. 4*8 Shoulder Press
B. 3*40 m Sled Push or box push.
C. 3 Super set 16 Arnold alternate shoulder presses 8L/8R, 20 Single leg hip thrusters banded 10L/10/R
D. 3 Super set 16 Plank Kettlebell Passes 8L/8R, 10 Strict toes to bar.



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Team WOD 10.8.18 (MGW)

PRO/ROOKIES: Couples – 5 Rounds for time 8 Dead Lift RX 100 kg, 9/7 Burpee Box Jump, 400 m Run.

HEAVY DAY

A. 4*8 Shoulder Press
B. 3*40 m Sled Push or box push.
C. 3 Super set 16 Arnold alternate shoulder presses 8L/8R, 20 Single leg hip thrusters banded 10L/10/R
D. 3 Super set 16 Plank Kettlebell Passes 8L/8R, 10 Strict toes to bar.



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WOD 9.8.18 (MGW)

PRO/ROOKIES: 20 min EMOM 1st min 12 Dumbbell Shoulder to OH RX 20 kg each hand, 2nd 12/8 Ring Dips, 3rd min 200 Row, 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 8.8.18 (MGW)

PRO/ROOKIES: 20 min AMRAP 5 Chest to Bar Pull Ups/Pull Ups, 7 KB Swing RX 24 kg, 12 Goblet Lunges RX 24 kg. EVERY 4 min 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 sitted tricep extensions



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WOD 7.8.18 (MWG)

PRO/ROOKIES: For time 50/35 Sit Ups, 21-15-9 Power Clean RX 60 kg, Hand Release Push Ups, 1000 m Run.

HEAVY DAY

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



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WOD 6.8.18 (MGW)

PRO/ROOKIES: 18 min EMOM 1st min 20/15 Wall Ball Shots, 2nd min 12/10 Toes to Bar, 3rd min 40 DU/50 SU.
HEAVY DAY

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



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WOD 4.8.18 (MW)

PRO/ROOKIES: Hero WOD DT + RUN – 5 Rounds for time 12 Dead Lift, 9 Hang Power Clean, 6 Push Jerk, 200 m RUN. RX 70 kg Men, 45 kg Women.

HEAVY DAY

A. 4*8 Shoulder Press
B. 3*40 m Sled Push or box push.
C. 3 Super set 16 Arnold alternate shoulder presses 8L/8R, 20 Single leg hip thrusters banded 10L/10/R
D. 3 Super set 16 Plank Kettlebell Passes 8L/8R, 10 Strict toes to bar.



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WOD 3.8.18 (MG)

PRO/ROOKIES: Every 4 min for 20 min: 250/200 m Run, 15/12 Pull Ups, max reps Burpees.

HEAVY DAY

A. 4*8 Shoulder Press
B. 3*40 m Sled Push or box push.
C. 3 Super set 16 Arnold alternate shoulder presses 8L/8R, 20 Single leg hip thrusters banded 10L/10/R
D. 3 Super set 16 Plank Kettlebell Passes 8L/8R, 10 Strict toes to bar.



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WOD 2.8.18 (W)

PRO/ROOKIES: 18 min EMOM – 1st 1 Hang Power Snatch, 2 Power Snatches, 3 Squat Snatches RX 50 kg, 2nd 6 OH Squat, 3rd min 20/15 V Ups

MASTER CLASS: 18 min EMOM – 1st 1 Hang Power Snatch, 2 Power Snatches, 3 Squat Snatches RX 60 kg, 2nd 6 OH Squat, 3rd min 35 DU.

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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TEAM WOD 1.8.18 (MG)

PRO/ROOKIES: Couples. 3 Rounds of 600 m RUN 4 min cap. 4 min AMRAP 20/15 Ring Rows, 10/7 Jump Over the Box, 50/35 DU or 70 SU.

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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