Tagged as: DEAD LIFT

Hero WOD James R. Zimmerman (MGW)

PRO/ROOKIES: 20 min AMRAP 11/7 Chest to-bar pull-ups, 2 Deadlifts RX 140 kg, 10 Handstand push-ups/ Hand Release

HEAVY DAY

A. 4*8 Shoulder Press
B. 3*40 m Sled Push or box push.
C. 3 Super set 16 Arnold alternate shoulder presses 8L/8R, 20 Single leg hip thrusters banded 10L/10/R
D. 3 Super set 16 Plank Kettlebell Passes 8L/8R, 10 Strict toes to bar.



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WOD 17.7.18 (GW)

PRO/ROOKIES: 18 min EMOM: 1st min 9 Dead Lift RX 100 kg, 2nd 12/9 Strict Chin Ups, 3rd 20/15 Sit Ups.

HEAVY DAY

A. 4*5 Back Squat
B. 3 Supers set 16 Farmer Loaded back step Lunges, 10 Bench Press
C. 3 Super set Max Effort Push Ups, 10 bicep curls barbell
D. 3 Tri set 15 Pull Over, 12 Loaded Dips, 20 alternate dumbbell hummer curls



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WOD 9.7.18 (MGW)

PRO/ROOKIES: 20 min EMOM 1st min 3/2 Rope Climbs or 8 Strict Chin Ups, 2nd 8 DL RX 100 kg, 3rd 12/10 cal ASSAULT, 4th 200 m Run, 5th REST

HEAVY DAY

A. 4*5 Back Squat
B. 3 Supers set 16 Farmer Loaded back step Lunges, 10 Bench Press
C. 3 Super set Max Effort Push Ups, 10 bicep curls barbell
D. 3 Tri set 15 Pull Over, 12 Loaded Dips, 20 alternate dumbbell hummer curls



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Optimus Prime WOD + run 30.6.18 (GWM)

PR0/ROOKIES: 7 minutes AMRAP Wall Ball Shots. At the top of each minute, starting at 1:00, complete 5 Deadlifts RX 100 kg, then resume wall ball shots. 1 min REST. 1500/1200 m Run 8 min Cap

The total score will be the number of wall ball shots completed and deadlifts completed.

HEAVY DAY

A. Super set 4*8 THRUSTER
B. Super Set 4*12 side shoulder raises – 4 *15 Hip Thruster barbell
C. Super Set 4* lateral lunges 10 each side – 12 Ring Push Ups
D. 3 set 25 sec L Hold
E. 3 set 1 min side plank



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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 14.6.18 (WG)

PRO/ROOKIES: 15 min AMRAP 5 Dead Lift RX 100 kg, 7 KB Swing RX 24 kg, 9 Ring Dips (Pro start the dips with a muscle up).

MASTER CLASS

For time 21 Jump Over the Bar Burpee, Dead Lift RX 100 kg, Pull Ups, 15 Jump Over the Bar Burpee, Dead Lift RX 100 kg, Chest to Bar Pull Ups, 9 Jump Over the Bar Burpee, Dead Lift RX 100 kg, Bar Muscle Up 10 min Cap. 3 min REST then 7 min to find RM clean.

HEAVY DAY

A. Super set 4*6 Dead lift – 4*8 Bench Press
B. Super set 3*16 Alternate Box Step Up – 3*12 Loaded dips
C. Super Set 3*12 Pull over – 3*10 Barbell curls
D. Super Set 3*12 Strict leg raises (απο το μονόζυγο) + max effort push ups



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WOD 1.6.18 (MGW)

PRO/ROOKIES: For time 1000/800 m Run 10-9-8-7-5-4-3-2-1 Dead Lift RX 100 kg, Strict Chin Ups, 500/400 m Run.

HEAVY DAY:

a.4*8 Dead lift
b.Super set 3*16 goblet box step up + 3*8 shoulder presses
c.3*8 Chin ups (loaded if possible)
d.3*15 deficit push ups narrow (loaded if possible)



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WOD 22.5.17 (MW)

PRO/ROOKIES: 20 min EMOM 1st min 10 Dead Lift RX 100 kg, 2nd 12 Dumbbell Shoulder to OH RX 20 kg each hand, 3rd 200 m Run, 4th REST.

HEAVY DAY

a.4*8 Back Squat
b.3*20 Βack Rack back step Lunges
c.3*15 One leg Hip Thrusters
d.4*8 Shoulder Press
e.3 super Set 10 Shoulder Side Raises + 10 Barbell Bicep Curls



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WOD 15.5.18 (GW)

PRO/ROOKIES: 18 min EMOM 1st 7 Dead Lift RX 100 kg + 9/7 Burpees Jump over the bar, 2nd 16 Renegade Rows RX 20 kg, 3rd 20/15 Sit Ups.

HEAVY DAY

a.4*8 Back Squat
b.3*20 Βack Rack back step Lunges
c.3*15 One leg Hip Thrusters
d.4*8 Shoulder Press
e.3 super Set 10 Shoulder Side Raises + 10 Barbell Bicep Curls



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WOD 12.5.18 (W)

PRO/ROOKIES: Five rounds for time 15 Wall Ball Shots RX 20 lb, 9 Dead Lift RX 70 kg, 7 Hang Power Clean 70 kg

HEAVY DAY:

a.4*8 Dead lift
b.Super set 3*16 goblet box step up + 3*8 shoulder presses
c.3*8 Chin ups (loaded if possible)
d.3*15 deficit push ups narrow (loaded if possible)



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