Tagged as: AMRAP

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WOD 18.6.19 (MW)

PRO/ROOKIES: 3 Rounds of: 2 min Max Cal ROW, 2 min REST, 2 min AMRAP 7 Front Squat RX 60 kg, 5 Push Press RX 60 kg, 2 min REST,

HEAVY DAY:
A. 4 Super set 8 Dead Lift , 20 Goblet Lunges
B. 3 Super set 20 Jump Squat (Plate Loaded if possible), 40 m Sled Push
C. 4 Super set 10 Shoulder Press, 10 Chin Ups (Loaded if possible)
D. 3 Super set 10 Arnold Press, 12 Ring Rows
E. 3 Super set 20 Plank KB transfers side to side (10L/10R), 25 reverse crunches

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WOD 12.6.19 (MGW)

PRO/R00KIES: 20 min AMRAP 15 KB Swings RX 24 kg, 12 Toes to Bar, 200 m Run, 20 Goblet Lunges.

MASTER CLASS: 12-9-7 Snatch RX 60 kg, Bar Muscle Up 8 min Cap. then 21-15-9 Snatch RX 40 kg, Chest to Bar Pull Ups 8 min Cap.

HEAVY DAY:
A. 4 Super set 10 Back Squat, 20 Leg Curl Swiss Ball
B. 3 Super set 20 Jump Squat , 30 sec side steps with band (2 steps right/ 2 steps left)
C. 4 Super Set 10 Bench Press, 10 Pendley Rows
D. 3 Super Set 10 Incline db Bench Press, 10 Pull Ups
E. 3 Super set 20 Obligue GHD Sit Ups, 45 sec Side Plank (elbow)

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WOD 8.6.19 (MGW)

PRO/R00KIES: 20 min AMRAP 7 Hang Power Clean RX 60 kg, 7 Front Squat 60 kg, 9 Burpees, 200 m Run.

ENDURANCE: THE GHOST: 6 Rounds 1 min MAX Row, 1 min MAX Burpees, 1 min MAX DU, 1 min REST.

HEAVY DAY:
A. 4 Super set 30 m Lunges one arm front rack, 15 db Dead Lifts
B. 3 Super set 10 Sumo Squat High Pull, 10 Dips Loaded if Possible
C. 4 Super set 15 Push Ups Loaded if possible, 10 Hammer db curls
D. 3 Super set 10 one arm db Row, 10 db French extensions
E. 3 Super set 25 Crunches, 30 sec max L hold from parallettes.

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WOD 7.6.19 (MGW)

PRO/R00KIES: 4 Rounds of – 2 min MAX Sled Push RX 100 kg, 2 min REST, 15 Toes to Bar/Knees to Chest, 250/200 m Run 2 min Cap, 2 min REST

HEAVY DAY:
A. 4 Super set 30 m Lunges one arm front rack, 15 db Dead Lifts
B. 3 Super set 10 Sumo Squat High Pull, 10 Dips Loaded if Possible
C. 4 Super set 15 Push Ups Loaded if possible, 10 Hammer db curls
D. 3 Super set 10 one arm db Row, 10 db French extensions
E. 3 Super set 25 Crunches, 30 sec max L hold from parallettes.

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WOD 3.6.19 (MGW)

PRO/ROOKIES: 20 min AMRAP 9 Chest to Bar, 12 Burpees, 20 Front Rack one arm Lunges RX 24 kg, 200 m Run.

HEAVY DAY:
A. 4 Super set 8 Dead Lift , 20 Goblet Lunges
B. 3 Super set 20 Jump Squat (Plate Loaded if possible), 40 m Sled Push
C. 4 Super set 10 Shoulder Press, 10 Chin Ups (Loaded if possible)
D. 3 Super set 10 Arnold Press, 12 Ring Rows
E. 3 Super set 20 Plank KB transfers side to side (10L/10R), 25 reverse crunches

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Team WOD 29.5.19 (MG)

PRO/R00KIES: Couples I go you go 30 min AMRAP 400 m Run, 30/20 Push Ups, 20/15 Box Jump.

HEAVY DAY:
A. 4*10 Dead Lift
B. 3* 20 Goblet Lateral Lunges (10L/10R)
C. 3 Super Set 12 Bench Press, 12 Sumo Dead Lift High Pull
D. 3 Super Set 12 Dips Loaded if possible , 12 Dumbbell Pull Over
E. 3 Super Set 10 Strict Toes to Bar, 30 sec Swiss Ball Plank Roll Out.

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WOD 24.5.15 (MGW)

PRO/R00KIES: 3 rounds of – 3 min AMRAP 7 Hang Power Snatch RX 40 kg, 7 Box Jump RX 60 cm, 1 min REST, 500/400 m Run 3 min Cap, 1 min REST.

HEAVY DAY:
A. 4* 2 min MAX meter Sled Push
B. 3 Super Set 12 Shoulder Press, 20 Swiss Ball Leg Curl
C. 3* 2 min Max meter Backward Sled drag, 12 Side shoulder raises
D. 3 Super Set 24 Around the world Shoulder exercise (plate 12L/12R), 12 Barbell bicep Curls.
E. 3*20 – 15 GHD sit ups, 20- 15 Swiss Ball Pikes
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WOD 21.5.19 (WM)

PRO/ROOKIES: 20 min AMRAP 50 Alternating Single Arm Front Rack Lunges RX 24 kg (25L/25R), 50 KB Swing RX 24 kg, 200 m Single Arm Farmer Walk RX 24 kg, 100 DU/SU.

HEAVY DAY:
Α. 4*12 Front Squat.
B. 3* 20 suitcase box step ups (10L+10R).
C. 3 Super Set 12 Strict Pull Ups, 15 loaded GHD back extensions.
D. 3 Super Set 15 Inverted Row , 15 narrow push ups (elbows close to the body – triceps) Loaded if possible.
E. 3 Super Set 20 Plank Dumbbell push pull, 20 Russian twists.

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WOD 14.5.19 (MGW)

PRO/ROOKIES: 3 Rounds: 2 min MAX Ski Erg Cal, 2 min REST, 2 min AMRAP 5 Dead Lift RX 100 kg, 7 Burpees, 2 min REST

HEAVY DAY:
Α. 4*12 Front Squat.
B. 3* 20 suitcase box step ups (10L+10R).
C. 3 Super Set 12 Strict Pull Ups, 15 loaded GHD back extensions.
D. 3 Super Set 15 Inverted Row , 15 narrow push ups (elbows close to the body – triceps) Loaded if possible.
E. 3 Super Set 20 Plank Dumbbell push pull, 20 Russian twists.

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WOD 11.5.19 (MGW)

PRO/R00KIES: 20 min AMRAP 200 m Run, 10 Front Squat RX 60 kg, 2 Leg Less Rope Climbs or 8 Strict Chin Ups.

ENDURANCE WOD: 800 m Run, 3 min Rest, 600 m Run, 2 min Rest, 400 m Run 1 min Rest, 200 m Run. 3 min REST 3 sets: 1 min MAX effort Ski Erg 3 min REST.

HEAVY DAY:
A. 4* 2 min MAX meter Sled Push
B. 3 Super Set 12 Shoulder Press, 20 Swiss Ball Leg Curl
C. 3* 2 min Max meter Backward Sled drag, 12 Side shoulder raises
D. 3 Super Set 24 Around the world Shoulder exercise (plate 12L/12R), 12 Barbell bicep Curls.
E. 3*20 – 15 GHD sit ups, 20- 15 Swiss Ball Pikes
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