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WOD 17.11.16 (GM)

PRO/ROOKIES: 2 Rounds for time 50/35 Toes to Bar, 50/35 Push ups, 50 DU.

HEAVY DAY: Front Squat 4×8, Pull Ups 4×8 (weighted), One Arm Row 4×10 (each), 3×3 Rope Climb super set 3×8 Bench Press close grip.



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HERO WOD HUMMER (GW)

PRO/ROOKIES: Five rounds of: 5 Power clean 60 kg, 10 Front squat, 5 Jerk,
20 Pull-ups

Rest 90 seconds between each round

HEAVY DAY

4*8 Dead lift
3*16 farmer loaded step up
3*8 Arnold shoulder presses
3*8 ring pull ups (loaded if possible)
3*15 deficit push ups narrow (loaded if possible)



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WOD 16.11.16 (W)

PRO/ROOKIES: 16 min EMOM 1st min 20/15 Wall Ball Shots RX 20lb, 2nd min 16 Plank Row dumbbell RX 20 kg, 3rd min 15/12 KB Swing RX 24 kg, 4th min REST.

HEAVY DAY: Front Squat 4×8, Pull Ups 4×8 (weighted), One Arm Row 4×10 (each), 3×3 Rope Climb super set 3×8 Bench Press close grip.



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WOD 6.10.17 (M)

PRO/ROOKIES: TABATA ASSAULT, 1 min REST, 1000/800 m Run 5 min CAP, TABATA Battle Ropes alternate DU, 1 min REST, 1000/800 m Run 5 min CAP.

HEAVY DAY:

4*8 Dead lift
3*16 farmer loaded step up
3*8 Arnold shoulder presses
3*8 ring pull ups (loaded if possible)
3*15 deficit push ups narrow (loaded if possible)



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Team WOD 15.11.16 (MGW)

PRO/ROOKIES: Couples 18 min AMRAP 7 Dead Lift RX 100 kg, 10/8 Buprees Jump over the bar, 200 m run. Buy in 50 synchronized sit ups.

HEAVY DAY: Bulgarian split squat 4×8, Good mornings 3×10, Bench press 4×8,
Barbell high row (back) 4×8, Military press alternating 3×10.



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WOD 5.11.17 (MW)

PRO/ROOKIES: Every 3 min for 18 min 9/7 Jump Over the Box, 9/7 Ring Dips, 9 Dead Lift RX 80 kg

MASTER CLASS 15 min AMRAP 9 Hang Power Clean RX 60 kg, 15 Wall ball Shots RX 20 lb, 21 Pull Ups. Start every Round with 10 m Hand Walking.

HEAVY DAY:

4*8 Bench Press
3*12 dips (Loaded if possible)
3*15 pull over
4*8 pull ups (Loaded if possible)
3*12 inverted row
3*10 dumbbell one arm row



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WOD 14.11.16 (GW)

PRO/ROOKIES: 5-10-15-10-5 Thruster RX 50 kg, Chest to bar pull ups/pull ups.

HEAVY DAY: Bulgarian split squat 4×8, Good mornings 3×10, Bench press 4×8,
Barbell high row (back) 4×8, Military press alternating 3×10.

MASTER CLASS: Team WOD Heavy Fran 3 Rounds for time 15-12-9 Thruster RX 50 kg, 20 kg weighted Pull ups.



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WOD 4.11.17 (GM)

PRO/ROOKIES: FOR TIME 400m Run, 21/15-15/12-9/7 Toes to Bar, Burpees, 600 m Run, 9/7-15/12-21/15 Burpees, Toes to Bar, 400 m Run

HEAVY DAY:

4*8 Bench Press
3*12 dips (Loaded if possible)
3*15 pull over
4*8 pull ups (Loaded if possible)
3*12 inverted row
3*10 dumbbell one arm row



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