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WOD 11.2.19 (GW)

PRO/ROOKIES: 20 min EMOM ODD 8 Dead Lift RX 100 kg, 12/9 Burpees, EVEN REST.

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 9.2.19 (MW)

PRO/ROOKIES: Couples 20 min AMRAP 3 Power Snatch RX 60 kg, 15 Wall Ball Shots, 200 m Run.

ENDURANCE WOD: Every 5 min for 30 min 1st 15 Box Jumps, 500 m Row, 2nd 20 Wall Ball Shots, 400 m Ski Erg, 3rd 20 Sit Ups, 20 Cal 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 8.2.19 (MG)

PRO/ROOKIES: For time 400 m Run, 50/35 Burpees, 400 m Run, 50/35 Ring Rows, 400 m Run, 50/35 Toes to Bar/knees to Chest 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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WOD 7.2.19 (GW)

PRO/ROOKIES: For time 5-10-15-10-5 Sumo Dead Lift High Pull RX 50 kg, Strict Ring Dips (PRO start the dips with a Muscle Up)

MASTER CLASS: Crossfit games open wod 12.4 Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls (20 lbs to 10′ target)
90 Double-unders
30 Muscle-ups

3 min REST

Then 5 min for RM Snatch

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 6.2.19 (MG)

PRO/ROOKIES: 20 min EMOM 1st 30/20 Air Squat, 2nd 12/9 Cal Ski Erg, 3rd 10/7 Strict Hand Stand Push Ups, 4th 50 DU/SU, 5th REST.

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 5.2.19 (MGW)

PRO/ROOKIES: For time – 21 Hang Power Clean RX 50 kg, 21 Pull Ups, 15 Power Clean 70 kg, 15 Chest to Bar, 9 Clean RX 90 kg, 9 Bar Muscle up. Cash out 800 m Run.

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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WOD 4.2.19 (MGW)

PRO/ROOKIES: 20 min AMRAP 10 KB Snatch RX 24 kg (5L/5R), 10 KB Front Rack Lunges RX 24 kg (5L/5R), 5 Burpees Jump over the KB. Every 4 Rounds completed 50 DU/SU.

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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“INCREDIBLE HULK” + RUN BENCHMARK WOD 2.2.18 (WM)

PRO/ROOKIES: 20 min AMRAP 5 Deadlifts, 5 Hang Power Cleans, 5 Front Squats, 5 Push Press, 5 Back Squat RX 50 kg, 200 m Run

ENDURANCE WOD: ”THE GHOAST 6 rounds of:
1 minute of rowing
1 minute of burpees
1 minute of double-unders
1 minute rest

HEAVY DAY

A. 4*5 Shoulder Press
B. 3*40 m Sled Push
C. 3 super set 10 Single Arm KB Swing, 12 Hip Thrusters Banded
D. 3 Super set 10 Side Shoulder Raises , 10 Barbell Curls

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WOD 31.1.19 (GW)

PRO/ROOKIES:
00:00-00:07 50/40 Toes to Bar, 50/40 OH Squat RX 40 kg,
00:07-00:13 30/20 Toes to Bar, 30/20 OH Squat RX 40 kg,
00:13-00:18 20/10 Toes to Bar, 20/10 OH Squat RX 40 kg.

MASTER CLASS:
00:00-00:07 5 Muscle Up, 50 Toes to Bar, 50 OH Squat RX 50 kg, 00:07-00:13 7 Muscle Up, 30 Toes to Bar, 30 OH Squat RX 50 kg, 00:13-00:18 9 Muscle Up, 20 Toes to Bar, 20 OH Squat RX 50 kg.

HEAVY DAY:

A. 4*5 Front squat
B. 3*20 Goblet Lateral box step ups (10R/10L)
C. 4*5 bench press
D 3*12 dips super set 3*8 hang power cleans
E 3*10 strict toes to bar

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