Tagged as: DEADLIFT

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WOD 15.12.18 (WM)

PRO/ROOKIES: DT + RUN. For time – 5 Rounds 12 Deadlift RX 70 kg, 9 Hang power clean, 6 Push jerk, 200 m Run.

ENDURANCE WOD:

PRO/ROOKIES: Every 2 min for 24 min a.20/15 Cal Ski Erg, b.20/15 Cal Assault, c.100 DU/SU, d.200 m RUN.

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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Time to get back on TRACK! WOD 27.8.18 (MGW)

PRO/ROOKIES: 20 min EMOM 1st min 8 Dead Lift RX 80 kg, 2nd min 15/12 Push Ups, 3rd min 15/12 Sit Ups, 4th 200 m Run, 5th REST.

HEAVY DAY

4*10 Back Squat
3*20 Farmer Loaded Lunges (10L/10R)
3*20 One leg glute bridges feet on step (10L/10R)
4 sets 10,8,8,6 Shoulder Press
3 super Set 10 High Pull + 15-12 Narrow grip push ups from parallets



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WOD 31.7.18 (MGW)

PRO/ROOKIES: For time 42/30 Push Ups, 21 Dead Lift RX 100 kg, 30/20 Push Ups, 15 DL, 18/12 Push Ups, 9 DL, 800/600 m Run.

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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Benchmark Saturday DIANE + 9.6.18 (GW)

PR0/ROOKIES: For time 21-15-9 Dead Lift RX 100 kg, Hand Stand Push Ups. Cash Out 800/600 m Run,100 DU/200 SU.

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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WOD 30.5.17 (GW)

PRO/ROOKIES: 21 Dead lift RX 100 kg, 7 Muscle Up/5 scale muscle up, 15 Dead lift, 9 Muscle Up/7 Scale muscle up, 9 DL, 12 Muscle up/9 scale muscle Up.

HEAVY DAY

A. 4*5 Dead Lift
B. 3*12 Bulgarian split squat
C. 4 Super set 8 Wide grip Loaded Pull Ups, 10 narrow grip bench press
D. 3 Tri set 15 Inverted Row, 12 side shoulder raises, 10 sitted tricep extensions



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Team WOD 9.3.17 (W)

PRO/ROOKIES: Couples As a Team for time 50/40 Dead Lift RX 100 kg, 50/40 Hang Power Clean RX 70 kg, 50/40 Push Jerk RX 60 kg.

HEAVY DAY:
A. 4*5 Dead lift
B. 3*16 OH Lunges super set 8 single leg dumbbell dead lift
C. 4*10 Strict loaded pull ups
D. 3* 12 – 15 inverted row super set 15 dumbbell pull over.
E. 4 *15-20 GHD obligue sit ups



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WOD 31.10.17 (GW)

PRO/ROOKIES: 18 min EMOM 1st 6 Dead Lift RX 100 kg, 9/7 Burpees Jump Over the Bar, 2nd 10/8 Ring Dips, 12/10 Sit Ups, 3rd REST

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 + 15 dumbbell bench press with rotation
3 tri sets 15 Sumo Squat, 15 Pull Over, 12 dips



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WOD 6.12.16 (W)

PRO/ROOKIES: 12 min EMOM ODD 5 Dead Lift RX 120 kg, Even 30 sec max reps Wall Ball Shots.

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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