Tagged as: BOX JUMP

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WOD 10.2.17 (MGW)

PRO/ROOKIES: 16 min EMOM 1st min 8 Sumo Dead Lift High Pull RX 50 kg, 2nd min 15/10 Hand Release Push Ups, 3rd min 35 DU, 4th min 10/8 Box Jump.

HEAVY DAY:
A. Super set 4*5 Hang Power Clean – 4*8 Push press
B. Super Set 3*12 side shoulder raises – 3 *15 – 12 Glute hamstring push up
C. Super Set 3* 30 sec battle ropes – 3*16 Plank to Push Up.
D. 3* 20-15 GHD sit ups loaded if possible.



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WOD 31.1.17 (MGW)

PRO/ROOKIES: 24 min EMOM 1st min 20/16 pass through lunges RX 24 kg, 2nd min 15/12 Toes to Bar, 3rd min 12/9 Box Jump, 4th min 20/15 Push Ups, 5th min 200/150 m ROW. 6th min REST.

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 27.1.17 (MG)

PRO/ROOKIES: 15 min AMRAP Buy in 1000 m Run Run, 5/3 Muscle Up or 7 ring dips, 9/7 Box Jump, 12/9 Toes to Bar.

HEAVY DAY:

A. 3 Super Sets 20 m Sled Push + 30 Sec Double Slam Buttle Ropes
B. 3 Super Sets 8 Shoulder press + 3 leg less Rope Climb / 8 chin ups strict
C. 3 giant sets 5 Box Jump RX 75 cm + 12 Back Shoulder raises + 12 Bicep Curls Barbell , 10 GHD loaded back extensions.



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WOD 23.11.17 (GW)

PRO/ROOKIES: 4 Rounds for time 20/15 Goblet Squat RX 20 kg, 12 Alternating Dumbbell Snatch RX 20 kg, 12 Chest to Bar Pull Ups/ 10 PuLL Ups, 8/6 Box Jumps

MASTER CLASS

5 Rounds 12 Alternating Dumbbell Snatch RX 25 kg, 9 Front RX 60 kg, 7 Chest to Bar, 3 Bar Muscle Up, 30 DU.

HEAVY DAY

A. Super set 4*8 Dead lift – 4*8 Bench Press
B. Super set 3*16 Farmer Alternate Box Step Up – 3*8 Shoulder Press
C. Three Set 3*8 dumbbell front raises – 3*12 Ring push ups – 3*10 Barbell Curls
D. Super set 3*12 Strict leg raises (απο το μονόζυγο)



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WOD 2.12.16 (G)

PRO/ROOKIES: Skill Muscle Up. WOD 15 min EMOM 1st 7/4 Muscle Up, 7 Ring Rows false grip + 7 ring dip, 2nd 10/7 Jump Over the box 3rd min 15/12 Sit Ups.

HEAVY DAY: 4*20 back rack loaded lunges Super set 4*8 strict deficit hand stand push ups. 4*8 muscle clean super set, 4*8 close grip bench press, 4*8 max long jump super set 4*20 Russian twist



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WOD 23.11.16 (G)

PRO/ROOKIES: For time: 9 min AMRAP 7/5 Strict Hand Stand Push up, 9/7 Ring Dips, 12/9 Box Jump. Buy in 5/3 Wall Walking.

HEAVY DAY: Front Squat 4×8, Pull Ups 4×8 (weighted), One Arm Row 4×10 (each), 3×3 Rope Climb super set 3×8 Bench Press close grip.



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WOD 9.11.16 (G)

PRO/ROOKIES: 12 min EMOM 1st min 6/3 Muscle Up or 6 Ring Dips, 2nd 7/5 Burpee Box Jump, 3rd min 12/10 Sit Ups

HEAVY DAY: Front Squat 4×8, Pull Ups 4×8 (weighted), One Arm Row 4×10 (each), 3×3 Rope Climb super set 3×8 Bench Press close grip.



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WOD 27.10.16 (MGW)

PRO/ROOKIES: 20 min EMOM 1st min 250/200 m Row, 2nd min 20/15 Wall Ball Shots, 3rd min 12/8 Strict Chin Ups, 4th min 12/8 Box Jumps, 5th min 20/15 Sit Ups.

HEAVY DAY: 4*8 dead lift, 3*8 step up box farmer loaded, 4*8 strict pull ups loaded if possible, 3*10-12 inverted row, 3*15 GHD back extensions



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