Tagged as: AMRAP

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 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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TEAM WOD 30.11.18 (MGW)

PRO/ROOKIES: Couples 20 min AMRAP 400 m Run, 20 Renegade Rows RX 20 kg, 12/10 Jump Over the Box RX 60 cm.

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 26.11.18 (GWM)

PRO/ROOKIES: 8 min EMOM 6 Sumo dead Lift High Pull RX 50 kg, 9/7 Burpees, 3 min Rest, 9 min AMRAP 200 m Run 12 Front Rack Lunges RX 50 kg, 7 Pendley Rows RX 50 kg.

HEAVY DAY

10,8,6,8,10 Front Squat
10,8,6,8,10 Bench Press
3 super Set 20 (10+10)farmer loaded back lunges from step + 12 dumbbell bench press with rotation
3 trisets 10 Sumo Squat, 12 Pull Over, 10 dips



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Team WOD 21.11.18 (MG)

PRO/ROOKIES: 4 Team mates 25 min AMRAP 200 m Run, 15/12 Burpees, 200 m ROW, 12/10 Box Jumps

HEAVY DAY

10,8,6,8,10 Dead lift
10,8,6,8,10 Pull ups loaded if possible
3 super Set 15 slow swiss ball hamstring curls + 12 Narrow grip barbell Row
3 tri sets 16 (8+8) dumbbell single leg dead lift, 12 Chin ups, 10 side shoulder raises



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WOD 9.11.18 (MGW)

PRO/ROOKIES: 20 min AMRAP 800/600 m Run 50/30 KB Swing RX 24 kg, 50/30 Push Ups, 50/30 Sit Ups.

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 7.11.18 (M)

PRO/ROOKIES: 20 min AMRAP 200 m Run, 20 DU/SU, 400 m Run, 40 DU/SU, 600 m RUN 60 DU/SU, 800 m Run 80 DU/SU, 1000 m Run, 100 DU/SU, 1200 m Run, 120 DU/SU…

HEAVY DAY

10,8,6,8,10 Dead lift
10,8,6,8,10 Pull ups loaded if possible
3 super Set 15 slow swiss ball hamstring curls + 12 Narrow grip barbell Row
3 tri sets 16 (8+8) dumbbell single leg dead lift, 12 Chin ups, 10 side shoulder raises



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WOD 3.11.18 (GW)

PRO/ROOKIES: 20 min AMRAP 6 Dead Lift RX 100 kg, 8 Toes to Bar, 10/9 KB Swing RX 24 kg, 12 Push Ups.

ENDURANCE WOD:

EVERY 4 min For 32 min

A. 400 m Run + 12 cal Ski Erg
B. 400 m RUN + 12 Cal Assault
C. 400 m Run + 50 DU/ 60 SU
D. 400 m Run + 12 Burpees

HEAVY DAY

4 Super Set 20 m Walking loaded Lunges + 8 Shoulder Press
3 Super Set 10 Lateral Lunges one arm kb rack loaded + 8 one arm bottoms up kb press
3 Super Set 8 Narrow grip bench press + 8 Barbell bicep curls
3 Super Set 15 Parallete shoot through + 15 med ball wall ball sit ups



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TEAM WOD 17.10.18 (M)

PRO/ROOKIES: Couples 10 min AMRAP 200 m Run – Max Burpees 2 min REST 10 min AMRAP 200 m Run – Max Cal Ski Erg

HEAVY DAY

4 Super Set 8 Front Squat + 2 Rope Climb
3 Super Set 10 Bulgarian split squat + 8 Pendley Rows
3 Super Set 8 Sumo Squat High Pull + 10 Strict Pull Ups
3 Super Set 15 Leg curl swiss ball + 20 GHD sIt Ups



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team WOD 15.10.18 (MGW)

PRO/ROOKIES: 20 min AMRAP 7 Dead Lift RX 100 kg, 10/8 Chest to Bar/Pull Ups, 400 m Run.

HEAVY DAY

4 Super Set 8 Dead Lift + 8 Bench Press
3 Super Set 15 Banded Hips thrusters + 15 Dips loaded if possible
3 Super Set 16 Back step Lunges with plate shoulder press + 15 Push Ups Loaded if possible
3 Super Set 12 KB Swing + 8 Strict Toes to Bar



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