Tagged as: ASSAULT

WOD 8.5.19 (M)

PRO/R00KIES: TABATA Ski Erg, 2 min Rest, 1000/800 m Run 6 min Cap, TABATA Assault, 2 min Rest, 1000/800 m Row 6 min Cap.

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 4.1.18 (MGW)

PRO/ROOKIES: 20 min EMOM 1st 15 KB Swing RX 24 kg, 2nd 12/9 Box Jump, 3rd 15/10 Cal Assault Bike 45 sec cap, 4th 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 14.11.18 (MG)

PRO/ROOKIES: TABATA: A. Ski Erg, 1 min REST, B. Burpees, 1 min REST, C. Assault, 1 min REST, D. Reverse Burpees,

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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ΧΡΟΝΙΑ ΠΟΛΛΑ ΔΗΜΗΤΡΗ – ΔΗΜΗΤΡΑ WOD 26.10.18 (MG)

PRO/ROOKIES: 20 min EMOM 1st min 12/9 Cal Assault 45 sec cap, 2nd 8/6 Strict Hand Stand Push Ups, 3rd 12/9 Box Jumps RX 60 cm, 4th 20/15 sec L hold paralletes.

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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WOD 9.7.18 (MGW)

PRO/ROOKIES: 20 min EMOM 1st min 3/2 Rope Climbs or 8 Strict Chin Ups, 2nd 8 DL RX 100 kg, 3rd 12/10 cal ASSAULT, 4th 200 m Run, 5th REST

HEAVY DAY

A. 4*5 Back Squat
B. 3 Supers set 16 Farmer Loaded back step Lunges, 10 Bench Press
C. 3 Super set Max Effort Push Ups, 10 bicep curls barbell
D. 3 Tri set 15 Pull Over, 12 Loaded Dips, 20 alternate dumbbell hummer curls



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WOD 23.3.18 (MW)

PRO/ROOKIES: 20 m EMOM 1st 10 Dumbbell Hang Power Clean & Press RX 20 kg, 2nd 15/12 Cal Assault 45 sec cap, 3rd 50/35 DU, 4th 30/20 Sec Hollow.

HEAVY DAY:

A. 4*8 Shoulder Press
B. 3 set 20 walking Farmer loaded lunges
C. 3 super set 12 KB swing, 10 bicep curls
D. 3*12 Set side raises
E. 3*20 V ups



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WOD 20.12.17 (MG)

PRO/ROOKIES: TABATA Assault, 1 min REST, 4 min EMOM 35 DU, 25 Superman Back extensions, 1 min REST, 1000/8OO m Run 5 min cap, TABATA ROW, 1 min REST, 4 min EMOM 15/12 Burpees, 12/10 Sit Ups.

SOCIAL COOKING TEAM WOD FOR GOOD: 50 Synchronised Jumping Jacks, 50 Synchronised Sit Ups med ball around the world, 50 Synchronised Plate Thruster RX 20 kg mens 10 kg Woman, 50 Synchronised Switch Climbers, 2*200 m Run, team Plank Hold, 250 Pull Ups as a team, 25 Synchronised Burpees.

HEAVY DAY:

A. 4*8 Dead lift
B. Super set 3*16 Farmer load Bulgarian Split squat – 3*12 pull ups Loaded if possible with med ball between legs
C. Super Set 3*16 dumbbell row (8+8) – 3*15 Pull over
D. Tri set 3*45 sec elbow side plank – 30 sec Reverse Crunches



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WOD 5.7.17 (MG)

PRO/ROOKIES: Tabata ROW alternating Box Jumps, 1 min Rest, Tabata Assault alternating Burpees 1 min Rest 1500/1200 m Run

HEAVY DAY

A. 4*5 Back Squat
B. 3*16 Farmer Loaded back step Lunges
C. 4 Super set 8 Bench Press 10 bicep curls bar
D. 3 Tri set 15 Pull Over, 12 Loaded Dips, 20 alternate dumbbell hummer curls



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