Tagged as: DUMBBELL

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WOD 28.1.18 (MGW)

PRO/ROOKIES: 20 min EMOM 1st 40 m Sled Push RX 80 kg, 2nd 12/9 Cal Ski Erg, 3rd 12/9 DB one Arm Shoulder to OH RX 20 kg, 4th 12/9 Ring Dips, 5th REST.

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 10.12.18 (MGW)

PRO/ROOKIES: 20 min EMOM 1st 12 DB Shoulder to OH RX 20 kg, 2nd 9 Dead Lift RX 100 kg, 3rd 200 m Run, 4th REST.

HEAVY DAY

A. 4*8 Front Squat
B. 4*8 Shoulder Press
C. 3 Super set 16 Back loaded forward Lunges + 10 Shoulder high pull.
D. 3 super set 10 KB plank transfers side to side , 12 sited dumbbell bicep curls.



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WOD 3.4.17(WG)

PRO/ROOKIES: 20 min EMOM 1st min 8 Front Squat RX 60 kg, 2nd 10/8 Burpees, 3rd min 10 Dumbbell Hang Power Clean & Press, 4th min Rest

MASTER CLASS: 15 min AMRAP 50 DU, 5 Hang Power Clean RX 70 kg, 5 Shoulder to OH, 5 Front Squat RX 70 kg, 8 Burpees jump over the bar.

HEAVY DAY:
A. 4*8 Front Squat
B. 4*8 Shoulder Press
C. 3 Super set 16 Back loaded forward Lunges 10 Shoulder high pull
D. 3 super set 12 side shoulder raises , 20 alternate sited dumbbell bicep curls.



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