.

Team WOD 13.12.18 (GW)

PRO/ROOKIES: Couples – For time 21-15-9 Hang Power Snatch RX 40 kg, Ring Dips (7 min Cap), 3 min Strict rest then 100 OH Squat as a team (50 Each) (7 min Cap)

MASTER CLASS:

12-9-7 KB Snatch RX 24 kg, Ring Muscle Up (10 min Cap) 3 min REST then 2 Rounds For time 500 m Row, 40 Wall Ball Shots.

HEAVY DAY:

A. 4*8 Dead lift
B. 4*10 Loaded Pull Ups
C. 3 Super set 15 Ring Row 15 Pull over
D. 3 Super set 8 Loaded Chin Ups, 10 Loaded Dips.



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WOD 12.12.18 (M)

PRO/ROOKIES: Every 2 min for 24 min a.20/15 Cal Ski Erg, b.20/15 Cal Assault, c.100 DU/SU, d.200 m RUN.

HEAVY DAY

A. 4*8 Dead lift
B. 4*10 Loaded Pull Ups
C. 3 Super set 15 Ring Row 15 Pull over
D. 3 Super set 8 Loaded Chin Ups, 10 Loaded Dips.



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WOD 11.12.18 (GW)

PRO/ROOKIES: 7 min AMRAP 10 Front Squat RX 60 kg, 10 Chest to Bar/Pull Ups. 3 min REST, Then 21-15-9 Hang Power Clean RX 60 kg, V sit Ups.

HEAVY DAY

A. 4*8 Front Squat
B. 4*8 Shoulder Press
C. 3 Super set 16 Back loaded forward Lunges + 10 Shoulder high pull.
D. 3 super set 10 KB plank transfers side to side , 12 sited dumbbell bicep curls.



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WOD 10.12.18 (MGW)

PRO/ROOKIES: 20 min EMOM 1st 12 DB Shoulder to OH RX 20 kg, 2nd 9 Dead Lift RX 100 kg, 3rd 200 m Run, 4th REST.

HEAVY DAY

A. 4*8 Front Squat
B. 4*8 Shoulder Press
C. 3 Super set 16 Back loaded forward Lunges + 10 Shoulder high pull.
D. 3 super set 10 KB plank transfers side to side , 12 sited dumbbell bicep curls.



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WOD 8.12.18 (MGW)

PRO/ROOKIES: 20 min AMRAP 7 Chest to Bar Pull Ups, 7 Front Squat RX 60 kg, 7 Burpees every. Every 3 Rounds 400 m Run.

ENDURANCE WOD:
Throw Back Saturday endurance.
For time 1500/1200 m Row Cap 6 min, TABATA Burpee Box Jump, 2 min REST, for time 1000/800 m Ski Erg 6 min Cap, TABATA Assault Bike

HEAVY DAY

10,8,6,8,10 Shoulder Press
3 Super Set 80 m Farmer Walk + 10 bench press narrow grip
3 Super sets 40 m sled push + 10 wide grip upright Row
3 Super Sets 15 Sec L sit parallettes Hold + 10 barbell bicep curl



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WOD 7.12.18 (MGW)

PRO/ROOKIES: Every 5 min for 20 min 400 m Run, 15 KB Swing RX 24 kg, 15 Ring Dips.

HEAVY DAY

A. 4*8 Bench Press
B. 4*8 Back Squat
C. 3 Super set 10 Single arm dumbbell bench press elbows close to the body 20 back lunges single arm farmer loaded
D. 3 Super set 15 Slam Ball, 10 step side to side push up.



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WOD 6.12.18 (GW)

PRO/ROOKIES: 12 min AMRAP 10 Hang Power Clean RX 40 kg, 20 Back Rack Lunges RX 40 kg, 10 Toes to Bar/Knees to Chest

MASTER CLASS: 7 min AMRAP 7 DB thruster RX 20 kg, 3 Ring Muscle Up. 3 min REST. For time 27-21-15-9 Toes to Bar, Assault Bike.

HEAVY DAY:

A. 4*8 Dead lift
B. 4*10 Loaded Pull Ups
C. 3 Super set 15 Ring Row 15 Pull over
D. 3 Super set 8 Loaded Chin Ups, 10 Loaded Dips.



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WOD 5.12.18 (M)

PRO/ROOKIES: For time 1500/1200 m Row Cap 6 min, TABATA Burpee Box Jump, 2 min REST, for time 1500/1200 m Ski Erg 6 min Cap, TABATA Assault Bike

HEAVY DAY

A. 4*8 Dead lift
B. 4*10 Loaded Pull Ups
C. 3 Super set 15 Ring Row 15 Pull over
D. 3 Super set 8 Loaded Chin Ups, 10 Loaded Dips.



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WOD 4.12.18 (MGW)

PRO/ROOKIES: 1000 m Run 21 Dead Lift RX 100 kg, 9 Bar Muscle Up/ Chest to Bar Pull Ups, 15 Dead Lift, 15 Chest to Bar/Pull Ups, 9 Dead Lift, 21 Pull Ups.

HEAVY DAY

A. 4*8 Front Squat
B. 4*8 Shoulder Press
C. 3 Super set 16 Back loaded forward Lunges + 10 Shoulder high pull.
D. 3 super set 10 KB plank transfers side to side , 12 sited dumbbell bicep curls.



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WOD 3.12.18 (MGW)

PRO/ROOKIES: 9 min AMRAP 9 Front Squat RX 60 kg, 15/12 Push Ups. 2 min Rest Then 10 min EMOM ODD Max effort DU, EVEN Max effort V Ups.

HEAVY DAY

A. 4*8 Front Squat
B. 4*8 Shoulder Press
C. 3 Super set 16 Back loaded forward Lunges + 10 Shoulder high pull.
D. 3 super set 10 KB plank transfers side to side , 12 sited dumbbell bicep curls.



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