Tagged as: BURBEES

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WOD 8.12.18 (MGW)

PRO/ROOKIES: 20 min AMRAP 7 Chest to Bar Pull Ups, 7 Front Squat RX 60 kg, 7 Burpees every. Every 3 Rounds 400 m Run.

ENDURANCE WOD:
Throw Back Saturday endurance.
For time 1500/1200 m Row Cap 6 min, TABATA Burpee Box Jump, 2 min REST, for time 1000/800 m Ski Erg 6 min Cap, TABATA Assault Bike

HEAVY DAY

10,8,6,8,10 Shoulder Press
3 Super Set 80 m Farmer Walk + 10 bench press narrow grip
3 Super sets 40 m sled push + 10 wide grip upright Row
3 Super Sets 15 Sec L sit parallettes Hold + 10 barbell bicep curl



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WOD 26.11.18 (GWM)

PRO/ROOKIES: 8 min EMOM 6 Sumo dead Lift High Pull RX 50 kg, 9/7 Burpees, 3 min Rest, 9 min AMRAP 200 m Run 12 Front Rack Lunges RX 50 kg, 7 Pendley Rows RX 50 kg.

HEAVY DAY

10,8,6,8,10 Front Squat
10,8,6,8,10 Bench Press
3 super Set 20 (10+10)farmer loaded back lunges from step + 12 dumbbell bench press with rotation
3 trisets 10 Sumo Squat, 12 Pull Over, 10 dips



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WOD 31.8.18 (MG)

PRO/ROOKIES: Every 4 min for 20 min 12/9 Burpees, 250/200 m Run, 35 DU/70 SU

HEAVY DAY

4*8 Dead lift
3*16 Box Step Ups Goblet Loaded
4*10 Filly Press
3*10 Side shoulder raises
3*12 KB Swing
3*10 Barbell Bicep Curls



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Team WOD 26.6.18 (GW)

PRO/ROOKIES: 20 min AMRAP I Go You Go – 15/12 KB Swing RX 24 kg, 15/12 Push Ups, 5/3 Dead Lift RX 100 kg. Buy in 40/30 Synchronised Burpees.

HEAVY DAY

A. Super set 4*6 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 or box)
C. Super set 3*8 Strict pull ups – 3*18 Narrow grip bench press
D. Super set 3*20 Wall ball shot sit ups – 3*12 GHD loaded back extensions



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WOD 28.6.17 (GM)

PRO/ROOKIES: 15 min Ladder 3,6,9,12,15,18,21 Sit Ups, Burpees, Pull Ups Between every round 15 DU/25 SU

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 16.4.18 (MGW)

PRO/ROOKIES: For time 200 m Run, 15 Snatch RX 50 kg, 21 Burpees, 200 m Run, 9 Snatch RX 60 kg, 15 Burpees, 200 m Run, 7 Snatch RX 70 kg, 9 Burpees, 200 m Run, 3 Snatch 80 kg, 7 Burpees, 200 m Run.

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 4.4.18 (MGW)

PRO/ROOKIES: For time 50/40 Burpees, 1000/800 m Run, 50/40 Sit Ups, 1000/800 Run, 50 Swings RX 24 kg.

HEAVY DAY:

A. 4*5 Dead lift
B. 4*10 Strict pull ups
C. 3* 15 ring rows super set 12 narrow grip bench press
D. 3*10 strict toes to bar



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WOD 12.4.17 (MG)

PRO/ROOKIES: A part: 6 min EMOM 1st min 15/12 Cal Assault, 2nd min 25/20 Sit Ups 1 min REST
B Part: 6 min EMOM 1st min 150/120 m Row, 2nd min 12/10 Burpees
1 min REST
C Part: 1500/1200 m RUN.

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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Team WOD 13.9.17 (MG)

PRO/ROOKIES: 25 min AMRAP 400 m Run, 10/7 Burpees Jump over your planking team mate.

HEAVY DAY:

4*8 Bench Press
3*12 dips (Loaded if possible)
3*15 pull over
4*8 pull ups (Loaded if possible)
3*12 inverted row
3*10 dumbbell one arm row



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