Tagged as: BOX JUMP

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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WOD 30.6.17 (MGW)

PRO/ROOKIES: 20 min EMOM 1st min 15/12 cal Assault, 2nd min 15/12 KB Swings RX 24 kg, 3rd min 12/10 Box Jump, 4th min 25/20 sec L hold parallels, 5th min Rest.

HEAVY DAY

A. 4*8 Shoulder Press
B. 3*40 m Sled Sprint Push
C. 4 Super set 20 Standing Arnold alternate shoulder presses, 20 step elevated Single leg bridges
D. 3 Tri set 20 alternate dumbbell front shoulder raises, 20 Band Reverse flies, 8 single dumbbell dead lifts.



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WOD 17.5.17 (MG)

PRO/ROOKIES: 15 min window, 1500/1200 m Run then AMRAP 3 Strict Hand Stand Push Ups (deficit if possible), 5 Ring Dips, 7 Box Jump

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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WOD 20.4.17 (GM)

PRO/ROOKIES: 5 Rounds for time 400 m Run, 7/4 Muscle Up or 8 Ring Dips, 8 Box Jump.

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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WOD 28.3.17 (GW)

PRO/ROOKIES: 20 min AMRAP 21/18 Swings, 15/12 Chest to Bar Pull Ups/Pull Ups, 9/7 Box Jump, 1 min STRICT rest.

HEAVY DAY:
A. 4*6 back squat
B. 3*16 step back lunges farmer loaded super set 3*20 swiss ball leg curl
C. 4*5 bench press
D 3*12 dips super set max effort push ups
E 3 Set 12 toes to bar super set 15 hip extensions



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Benchmark Kelly 4.3.17 (MGW)

PRO/ROOKIES: KELLY 5 Rounds for time 400 m Run, 30/15 Box Jump, 30/15 Wall Ball Shots. 35 min Cap.

HEAVY DAY:

A. 4*5 Shoulder Press
B. 3 super set 3 Rope climb ,20 m Sled
C. 3 super set 12 KB swing, 10 bicep curls
D. 3 Super set 12 rings Delt Fly, max effort tricep dips (box)



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