Tagged as: BOX JUMP

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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 19.3.18 (MG)

PRO/ROOKIES: For time 1000/800 m Run 6 m Cap, then 15 m EMOM 1st 12 Chest to Bar Pull Ups/ Pull Ups, 2nd 12/10 Box Jump, 3rd 15/12 Sit Ups.

HEAVY DAY:

A. 4*5 back squat
B. 4*8 bench press super sets 4*16 step back lunges farmer loaded
C. 3 dips max effort + 15-20 leg curl Swiss ball
D. 3 super Set 20 Russian twist + 20 mountain climbers.



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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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HERO WOD Jeremiah 17.2.18 (GW)

PRO/ROOKES: For Time – 7 rounds:
15/10 KB Swing RX 24 kg, 15/10 Power Clean RX 40 kg, 15/10 Box Jumps.

HEAVY DAY:

A. 4*8 Loaded Pull Ups
B. 4*10 Bulgarian split squat farmer load
C. 3 Super set 12 Single arm dumbbell Row 15 banded Hip thrusters
D. 3 12 Arnold press Super set 12 Loaded sit Ups



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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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WOD 6.2.18 (GW)

PRO/ROOKIES: 15 min EMOM 1st 15/12 Pull Ups, 2nd 12/10 Box Jump with step back, 3rd 20/15 V ups, 2 min Rest then Sally Up Sally Down Back Squat RX 50 kg

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 12 side shoulder raises , 12 barbell bicep curls.



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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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WOD 18.1.18 (WG)

PRO/ROOKIES: 15 min EMOM 1st 8 Hang Power Clean RX 50 kg, 2nd 10 Dumbbell or Kettlebell Shoulder to Overhead RX 20 kg each hand. 3rd 10/8 Box Jump.

HEAVY DAY:

A. 4*5 Dead lift
B. 4*10 Strict loaded pull ups
C. 4*8 OH Squat
D. 3* 12 – 15 inverted row super set 15 dumbbell pull over.



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Team WOD 21.2.17 (MGW)

PRO/ROOKIES: couples 1000 m Run then 21-15-9 Push Press RX 60 kg, Box Jump. Cash out 50 sit Ups.

HEAVY DAY:
A. Super set 4*5 Front squat – 4*3 Leg less rope climb or 8 Chin ups strict
B. Super set 3*8 Back loaded lunges (no alternate legs 8+8) – 3*12 Inverted row (feet on a swiss ball)
C. Super set 3*12 Strict pull ups – 3*12 barbell french tricep extensions
D. Super set 3*20 Wall ball shot sit ups – 3*12 GHD loaded back extensions



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WOD 15.2.17 (G)

PRO/ROOKIES: 10 min Ladder, 1 Wall Walk / Walking Push ups, 2 Box Jump, 3 Chest to Bar Pull Ups / Pull Ups.
In each round add 1 rep for Wall Walk, 2 reps for Box Jump, 3 reps for Pull Ups

HEAVY DAY:
A. Super set 4*6 Dead lift – 4*6 Bench Press
B. Super set 3*12 Alternate Box Step Up farmer loaded – 3*12 Loaded dips
C. Three Set 3*12 Ring push ups – 3*12 Pull over – 3*10 Barbell curls
D. Super set 3*12 Strict leg raises (απο το μονόζυγο) – 3*12 GHD leg raises ( hip extensions)



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