Tagged as: DEAD LIFT

WOD 15.3.19 (GWM)

PRO/ROOKIES: For time 800/600 m Run 21-15-9 Dead Lift RX 80 kg, Toes to Bar, 800/600 m Run.

HEAVY DAY:
A. 4*5 Shoulder Press
B. 3 Super Set 12 Narrow Push Ups loaded if possible, 10 Reverse flys
C. 4*30 m Walking Farmer Loaded Lunges
D. 3 Super sets 15 Slam ball throws + 10 Barbell Bicep Curls
E. 3 Super Sets 40 mountain Climbers , 20 Russian twists.

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Benchmarks Saturday 9.3.19 (GW)

PRO/ROOKIES: Diane 21-15-9 Dead Lift RX 100/70 kg, Hand Stand Push Ups 8 min Cap. 3 min Personal REST then Elizabeth 21-15-9 Squat Clean RX 60/40 kg, Ring Dips 10 min Cap.

ENDURANCE WOD: 50/40 Cal Assault 4 min Cap, 2 min REST, 800/600 m Run 4 min Cap, 2 min REST, 800/600 m Ski Erg, 2 min REST, 800/600 m ROW 4 min Cap, 2 min REST. 800/600 m Run 4 min Cap.

HEAVY DAY:
A. 4*5 Shoulder Press
B. 3 Super Set 12 Narrow Push Ups loaded if possible, 10 Reverse flys
C. 4*30 m Walking Farmer Loaded Lunges
D. 3 Super sets 15 Slam ball throws + 10 Barbell Bicep Curls
E. 3 Super Sets 40 mountain Climbers , 20 Russian twists.

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WOD 2.3.19 (GW)

PRO/ROOKIES: “CINDY FULL OF DEAD LIFT” 20 min AMRAP 3 Rounds of CINDY, 10 Dead Lift RX 100 kg
* One round of Cindy is 5 Pull Ups, 10 Push Ups, 15 Air Squat. Complete 3 rounds, then do the 10 Dead Lift.

ENDURANCE WOD: 1000/800 m Ski Erg 6 min Cap, 50/40 Cal Assault 6 min Cap, 1000/800 m Run 6 min Cap, 1000/800 m Row 6 min Cap.

HEAVY DAY

A. Super set 4*8 Push press – 20 m Sled Push
B. Super Set 4*12 side shoulder raises – 4*20-15 Swiss Ball Leg Curls
C. Super Set 3* 12 KB Swing – 3*10 Kick Backs (10L/10R) (triceps)
D. 4* 20 Plank push & pull db 10L/10R.

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WOD 21.2.19 (MGW)

PRO/ROOKIES: 7 min Ladder 3-6-9-12-15-18-21… Dead Lift RX 60 kg, Burpees 3 min REST then 8 min EMOM ODD 50 DU/SU, EVEN 15/10 Ring Rows.

MASTER CLASS: Annie Thorisdottir workout –
3 Rounds of:
a. 2 min AMRAP 3 Burpees over the bar, 6 chest to Bar, 9 Thrusters 45 kg. 2 min REST, 2 min AMRAP 3 Burpees, 6 Power Snatches, 9 Toes to Bar.

HEAVY DAY:
A. Super set 4*6 Dead lift – 4*8 Bench Press
B. Super set 3*16 Box Step Up farmer loaded (8L/8R) – 3*10 single arm kb press.
C. Super Set 3*12 Hip Thrusters – 3*15 push ups
D. Super set 3*12 Strict leg raises (απο το μονόζυγο) 3*10 Barbel Curls
E. 3*12 GHD leg raises ( hip extensions)

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WOD 11.2.19 (GW)

PRO/ROOKIES: 20 min EMOM ODD 8 Dead Lift RX 100 kg, 12/9 Burpees, EVEN REST.

HEAVY DAY
A. Super set 4*8 Front squat – 4*3 Peg board climb or Leg less rope climb or 8 Chin ups strict
B. Super set 3*20 Back Rack loaded lunges – 3*12 Inverted row feet on a box.
D. Super set 3*16 Renegade Row – 3* 12 Ring Dips
D. Super set 3*20 Sit Ups crossed arms weighted if possible – 3*15 GHD Back Extensions.

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“INCREDIBLE HULK” + RUN BENCHMARK WOD 2.2.18 (WM)

PRO/ROOKIES: 20 min AMRAP 5 Deadlifts, 5 Hang Power Cleans, 5 Front Squats, 5 Push Press, 5 Back Squat RX 50 kg, 200 m Run

ENDURANCE WOD: ”THE GHOAST 6 rounds of:
1 minute of rowing
1 minute of burpees
1 minute of double-unders
1 minute rest

HEAVY DAY

A. 4*5 Shoulder Press
B. 3*40 m Sled Push
C. 3 super set 10 Single Arm KB Swing, 12 Hip Thrusters Banded
D. 3 Super set 10 Side Shoulder Raises , 10 Barbell Curls

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WOD 21.1.18 (MGW)

PRO/ROOKIES: 20 min EMOM 1st 12/9 Cal Assault 45 sec cap, 2nd 15/12 Pull Ups, 3rd 8 Dead Lift RX 100 kg, 4th 50/40 Mountain Climbers.

HEAVY DAY

A. 4*5 Dead lift
B. 3*20 Bulgarian split squat farmer or goblet load. (10L/10R)
C. 4*10 Strict pull ups
D. 3* 12 high pull
E. 4*20 obligue wall ball throws (10L/10R)

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WOD 7.1.18 (MGW)

PRO/ROOKIES: 20 min EMOM 1st 12/10 Cal Ski Erg 45 sec cap, 2nd 8 Dead Lift RX 100 kg, 3rd 15/12 Hand Release Push Ups, 4th 50 DU/SU

HEAVY DAY

A. 4*5 Dead lift
B. 3*20 Bulgarian split squat farmer or goblet load. (10L/10R)
C. 4*10 Strict pull ups
D. 3* 12 high pull
E. 4*20 obligue wall ball throws (10L/10R)



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WOD 28.12.18 (MGW)

PRO/ROOKIES: 20 min EMOM 1st 10 Chest to Bar/Pull Ups 2nd 12/9 Ski Erg 45 sec cap, 3rd 10 Dead Lift RX 80 kg, 4th REST.

HEAVY DAY

A. 4*8 Bench Press
B. 4*8 Back Squat
C. 3 Super set 10 Single arm dumbbell bench press elbows close to the body 20 back lunges single arm farmer loaded
D. 3 Super set 15 Slam Ball, 10 step side to side push up.



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