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BenchMark ”THE CHIEF” Saturday 23.2.19 (WGM)

PRO/ROOKIES: Five 3 min AMRAPs with 1 min Rest between each AMRAP: 3 Power Cleans 60/40 kg, 6/4 Push-Ups, 9/7 Air Squats.

*Complete as many rounds as possible (AMRAP) in 3 minutes, then rest 1 minute. Start each 3-minute cycle where you left off on the previous cycle. Repeat for a total of 5 cycles. Count total rounds and reps completed.

ENDURANCE WOD: 4 min Max Cal Assault, 2 min REST, 4 min Max Cal Row, 2 min REST, 4 min Cap 800 m Run, 2 min REST, 2 min Max Cal Assault, 1 min REST, 2 min Max Cal Row, 1 min REST, 2 min Cap 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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Team WOD 22.2.19 (MGW)

PRO/ROOKIES: couples 3 Rounds of A.1 min max Wall Ball Shots, 1 min REST. B. 1 min Cap 200 m Run, 1 min REST. C. 1 min max rep Rope Climb or Strict Pull Ups, 1 min REST. D. 1 min Cap 200 m Run, 1 min 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 21.2.19 (MGW)

PRO/ROOKIES: 7 min Ladder 3-6-9-12-15-18-21… Dead Lift RX 60 kg, Burpees 3 min REST then 8 min EMOM ODD 50 DU/SU, EVEN 15/10 Ring Rows.

MASTER CLASS: Annie Thorisdottir workout –
3 Rounds of:
a. 2 min AMRAP 3 Burpees over the bar, 6 chest to Bar, 9 Thrusters 45 kg. 2 min REST, 2 min AMRAP 3 Burpees, 6 Power Snatches, 9 Toes to Bar.

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 20.2.19 (MG)

PRO/ROOKIES: Every 6 min for 24 min a. 1000/800 m Run, b. 21-15-9-7/0 Box Jump, Toes to Bar, c. 1000/800 m Run, d. 1000/800 m Row

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 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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