Tagged as: DU

WOD 21.5.19 (WM)

PRO/ROOKIES: 20 min AMRAP 50 Alternating Single Arm Front Rack Lunges RX 24 kg (25L/25R), 50 KB Swing RX 24 kg, 200 m Single Arm Farmer Walk RX 24 kg, 100 DU/SU.

HEAVY DAY:
Α. 4*12 Front Squat.
B. 3* 20 suitcase box step ups (10L+10R).
C. 3 Super Set 12 Strict Pull Ups, 15 loaded GHD back extensions.
D. 3 Super Set 15 Inverted Row , 15 narrow push ups (elbows close to the body – triceps) Loaded if possible.
E. 3 Super Set 20 Plank Dumbbell push pull, 20 Russian twists.

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Team WOD 15.5.19 (M)

PRO/R00KIES 4 Team mates For time: 800 m Run, then 160/120 Cal Assault bike as a team, 600 m Run, then 400 DU/SU as a team, 400 m Run, then 2000/1600 m Row as a team, 200 m Run.

HEAVY DAY:
A. 4*10 Dead Lift
B. 3* 20 Goblet Lateral Lunges (10L/10R)
C. 3 Super Set 12 Bench Press, 12 Sumo Dead Lift High Pull
D. 3 Super Set 12 Dips Loaded if possible , 12 Dumbbell Pull Over
E. 3 Super Set 10 Strict Toes to Bar, 30 sec Swiss Ball Plank Roll Out.

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WOD 7.5.19 (MGW)

PRO/ROOKIES:For time – 50 One Arm KB Front Rack Lunges RX 24 kg (25L/25R), 25 Chest to Bar Pull Up, 50 DU/SU, 30 One Arm KB Front Rack Lunges RX 24 kg (15L/15R), 15 Chest to Bar pull ups, 70/DU/SU, 20 One Arm KB Front Rack Lunges RX 24 kg (10L/10R), 10 Chest to Bar pull ups. 100 DU/SU.

HEAVY DAY:
Α. 4*12 Front Squat.
B. 3* 20 suitcase box step ups (10L+10R).
C. 3 Super Set 12 Strict Pull Ups, 15 loaded GHD back extensions.
D. 3 Super Set 15 Inverted Row , 15 narrow push ups (elbows close to the body – triceps) Loaded if possible.
E. 3 Super Set 20 Plank Dumbbell push pull, 20 Russian twists.

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WOD 4.5.19 (GWM)

PRO/ROOKIES: 14 min AMRAP 9 Dead Lift RX 100 kg, 12 Burpees, 15 KB Swing RX 24 kg. 3 min REST. Then 3 sets 1 min max DU/SU, 1 min REST between sets.

ENDURANCE WOD: A. Part. 5 set 400 m Run Rest exactly the same time you run the 400 m. B Part. 5 set 1 min MAX Cal Assault 2 min REST.

HEAVY DAY:
A. 4*8 Dead Lift
B. 4 Super Set 40 m OH Walking Lunge, 8 Pendley Row
C. 3 Super Set 40 m Lateral Sled Drag, 8 Arnold Presses
D. 3 Super Set 12 Plate Loaded if possible Push Ups, 12 Pull Over
E. 3*20 GHD obligue Sit Ups

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WOD 24.4.19 (MG)

PRO/ROOKIES: For time 50/40 Sit Ups, 400 m Run, 50/40 Ring Dips, 400 m Run, 100 DU/SU, 400 m Run, 50/40 Ring Rows, 400 m Run, 100 mountain Climbers, 400 m Run.

HEAVY DAY:
A. 4*5 Dead lift
B. 3 Super set 40 m Backwards sled Drag, 20 Lateral Band Walks (2R/2L)
C. 4*10 Strict Pull Ups
D. 3 Super set 15 Ring rows (feet box elevated), 16 alternating db Front Shoulder Raises
E. 3 Super Set 15 GHD Sit Ups, 20 Side Plank Rotations (10L/10R)

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WOD 17.4.19 (MG)

PRO/ROOKIES: A. 21-15-9 Slam Ball Throws RX 12 kg, Box Jumps RX 60 cm 6 min Cap. B. 1000/800 m ROW 6 min Cap, C. 21/15 Burpees, 15 DU, 15/9 Burpees, 30 DU, 9/7 Burpees, 60 DU 6 min Cap, D. 1000/800 m Run 6 min Cap.

HEAVY DAY:
A. 4*5 Dead lift
B. 3 Super set 40 m Backwards sled Drag, 20 Lateral Band Walks (2R/2L)
C. 4*10 Strict Pull Ups
D. 3 Super set 15 Ring rows (feet box elevated), 16 alternating db Front Shoulder Raises
E. 3 Super Set 15 GHD Sit Ups, 20 Side Plank Rotations (10L/10R)

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WOD 12.4.19 (GW)

PRO/ROOKIES: 18 min EMOM 1st 20/15 Wall Ball Shots , 2nd 12 Toes to Bar/Knees to Chest, 3rd, 35 DU/50 SU.

HEAVY DAY:
A. 4*8 Dead Lift
B. 4 Super Set 40 m OH Walking Lunge, 8 Pendley Row
C. 3 Super Set 40 m Lateral Sled Drag, 8 Arnold Presses
D. 3 Super Set 12 Plate Loaded if possible Push Ups, 12 Pull Over
E. 3*20 GHD obligue Sit Ups

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WOD 2.4.19 (MGW)

PRO/ROOKIES: 18 min EMOM 1st 20/15 Wall Ball Shots, 2nd 16 Alternating Renegade Rows RX 20 kg each hand, 3rd 35 DU/50 SU.

HEAVY DAY:
Α. 4*8 Back Squat
B. 4*10 Goblet Lateral Lunges (10L+10R)
C. 4 Super Set 8 Bench Press, 16 Gorilla Alternating Row KB.
D. 3 Super Set 8 Pull Ups Loaded if possible, 8 Side Shoulder Raises
E. 3 Super Set 30 sec Side Plank adductor (each side), 20 GHD Sit Ups

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WOD 28.3.19 (MGW)

PRO/ROOKIES: 20 min EMOM 1st 5 Dead Lift RX 80 kg, 10/8 Hand Release Push Ups, 2nd 10 Sit Ups, 30 DU/SU

MASTER CLASS: 20 min EMOM 1st 2 Power Clean, 3 Dead Lift RX 100 kg, 10 HRPU, 2nd 8 Slam Ball throws, 35 DU.

HEAVY DAY:
A. 4*5 Dead lift
B. 3 Super set 40 m Backwards sled Drag, 20 Lateral Band Walks (2R/2L)
C. 4*10 Strict Pull Ups
D. 3 Super set 15 Ring rows (feet box elevated), 16 alternating db Front Shoulder Raises
E. 3 Super Set 15 GHD Sit Ups, 20 Side Plank Rotations (10L/10R)

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WOD 22.3.19 (MGW)

PRO/ROOKIES: 20 min EMOM 1st min 20/15 Wall Ball Shots RX 20 lb, 2nd 35 DU/50 SU, 3rd 12/9 Ring Dips, 4th 200 m Run, 5th REST

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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