Tagged as: BURPEE BOX JUMP

WOD 28.3.18 (MGW)

personal programming

PRO/ROOKIES: 20 EMOM 1st min 9/7 Burpee Jump Over the Box, 2nd 12/9 Cal Assault 45 sec Cap, 3rd 100 m Farmer Walk RX 24 each, 4th 200 m Run, 5th REST

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 14.3.18 (MG)

PRO/ROOKIES: Team WOD 20 min AMRAP couples 400 m Run, 7/5 burpee jump over the box, 15/12 Toes to bar.

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 30.1.18 (MW)

PRO/ROOKIES: Three team mates one Med Ball & one Plyo Box. 20 min AMRAP 400 m Med Ball Run, 75/60 Wall Ball Shots RX 20 lb. Buy in 30/21 Burpee box Jump as a team. Every time the ball touch the floor 9/6 Burpee Box Jump as a team

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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WOD 11.1.18 (MG)

PRO/ROOKIES: Four 6 min Rounds: 1st 3/2 Leg Less Rope Climb (or 8 strict Chin Ups), 2nd Rest, 3rd 12/10 Burpee Box Jump, 4th Rest, 5th 250/200 m ROW, 6th Rest

MASTER CLASS: 5 min EMOM 3 Snatch 60 kg, 4 Bar Muscle Up, 5 Burpee face Jump Over the bar. 2 min rest then 21-15-9 Assault Cal, Push Press RX 60 kg, Back Squat RX 60 kg.

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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WOD 14.3.17 (MGW)

PRO/ROOKIES: 20 min EMOM: 1st min 20/15 Wall Ball Shots, 2nd min 35/25 DU or 50 single unders, 3rd min 8/6 Burpee Box Jump, 4th min 20/15 Sit Ups.

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 13.12.16 (G)

PRO/ROOKIES: Skill Hand Walking. WOD 10 min AMRAP 7/5 Burpee Box Jump, 15/12 Ring Rows, 21/15 Hollow Rocks. Every 2 min 30/20 mountain climbers

HEAVY DAY: 4 Super Sets 8 Dead Lift, 8 Bench Press, 4 Super Sets 16 box step up farmer loaded, 8 Shoulder Press, 4 Super Sets 15 Loaded GHD Back extensions, Deficit Push Ups to failure, 4*15-20 GHD Sit Ups.



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