Tagged as: AMRAP

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 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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WOD 25.1.18 (MGW)

PRO/ROOKIES: 20 min AMRAP 15/12 Sumo Dead Lift High Pull RX 50 kg, 400 m Run, 15/12 Box Jump, 400 m Run.

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 19.1.18 (MGW)

PRO/ROOKIES: 20 min AMRAP 9 Front Squat RX 60 kg, 200 m Run, 7 Shoulder to OH RX 60 kg, 200 m Run.

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

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 14.1.18 (MGW)

PRO/ROOKIES: 20 min AMRAP 30/20 Pass through step back Lunges RX 24 kg, 20/15 KB Swing RX 24 kg, 50 DU/SU

HEAVY DAY

A. 4*5 Dead lift
B. 3*20 Bulgarian split squat farmer or goblet load. (10L/10R)
C. 4*10 Strict pull ups
D. 3* 12 high pull
E. 4*20 obligue wall ball throws (10L/10R)



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2019 1st WOD!! 3.1.19 (MGW)

PRO/ROOKIES: 19 min AMRAP, 20 Front Rack Lunges RX 40 kg, 20 Push Ups, 20 Toes to Bar. Every 2 Rounds 400 m Run.

MASTER CLASS: 19 min Cap – For time 2 rounds 40 m Farmer load Walking Lunges, 20 Hand Stand Push Ups then 12-9-7 Ring Muscle Up, Ski Erg Cal.

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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ΧΡΟΝΙΑ ΠΟΛΛΑ!! WOD 27.12.18 (MGW)

PRO/ROOKIES: 20 min AMRAP 200 m Run, 9 Hang Power Clean RX 40 kg, 15 Push Ups, 21 Air Squat

MASTER CLASS: 7 min AMRAP 3 Bar Muscle Up, 6 Chest to Bar, 9 Burpees. 3 min REST. For time 100 DU, 50 DB Thrusters RX 20 kg each hand, 100 DU.

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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