Tagged as: EMOM

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WOD 9.9.19 (MGW)

PRO/ROOKIES: 20 min EMOM 1st min 7 Squat Snatch RX 60 kg, 2nd 20/15 Push Ups, 3rd 12/9 Cal Assault Bike 45 sec Cap, 4th REST.

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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WOD 5.9.19 (GW)

PRO/R00KIES: 20 min EMOM 1st 15 Wall Ball Shots RX 20 lb, 2nd 35 DU/50 SU, 3rd 12 Pull Ups, 4th 20/15 V Ups.

MASTER CLASS: 20 min EMOM 1st 10 DB Thrusters RX 22,5 kg, 2nd 50 DU, 3rd 12 Chest to Bar, 4th 20 V Ups.

HEAVY DAY:
A. 4*5 Back Squat
B. 3*16 Farmer Loaded back step Lunges
C. 4 Super set 8 Bench Press 10 bicep curls bar
D. 3 Tri set 15 Pull Over, 12 Loaded Dips, 20 alternate dumbbell hummer curls

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FitnessArt

WOD 2.9.19 (GW)

PRO/ROOKIES: 18 min EMOM 1st min 7 Dead Lift RX 100 kg, 2nd 9 Single arm Push Press RX 20 kg, 3rd min 12 Toes to Bar.

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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FitnessArt

WOD 27.8.19 (MGW)

PRO/ROOKIES: 20 min EMOM 1st 100 m Farmer Walk RX 24 kg each hand, 2nd 50 DU, 3rd 12 Chest to Bar Pull Ups/Pull Ups, 4th 20 alternating Overhead Lunges Plate Loaded RX 20 kg, 5th REST.

HEAVY DAY:
A. 4*10 Front squat
B. Super set 4*12 single leg hip thrusters – 4*10 Shoulder Press
C. Super set 3*12 KB Swing – 3*12 dips loaded if possible
D. Tri Set 3 * 1 min Plank – 20 Obligue sit ups – 20 superman back extensions

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WOD 23.8.19 (MGW)

PRO/R00KIES: 20 min EMOM 1st 12 Cal Ski Erg 45 sec cap, 2nd 10 Burpees Jump over the KB, 3rd 15 KB Swing RX 24 kg, 4th 200 m Run, 5th REST.

HEAVY DAY:
A. 4*8 Bench Press
B 4*20 m Farmer load Walking Lunges
C. Super Sets 3*12 Arnold shoulder press 3*20 Ring Rows
D. Triset 40 Mountain climbers, 30 Crunches, 15 sec Hanging L Hold

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FitnessArt

WOD 20.8.19 (MGW)

PRO/ROOKIES: 20 min EMOM 1st min 12/9 Cal Assault Bike 45 sec Cap, 2nd 9 Dead Lift RX 80 kg, 3rd 12/9 Hand Release Push Ups, 4th 12/10 Ring Rows.

HEAVY DAY:
A. 4*10 Front squat
B. Super set 4*12 single leg hip thrusters – 4*10 Shoulder Press
C. Super set 3*12 KB Swing – 3*12 dips loaded if possible
D. Tri Set 3 * 1 min Plank – 20 Obligue sit ups – 20 superman back extensions

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FitnessArt

WOD 2.8.19 (MGW)

PRO/R00KIES: 20 min EMOM 1st 40 m Sled Push RX 100 kg, 2nd 12/10 Cal Assault Bike, 3rd 20/15 V Ups, 4th 200 m Run, 5th REST.

HEAVY DAY:
A. 4*8 Bench Press
B 4*20 m Farmer load Walking Lunges
C. Super Sets 3*12 Arnold shoulder press 3*20 Ring Rows
D. Triset 40 Mountain climbers, 30 Crunches, 15 sec Hanging L Hold

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FitnessArt

WOD 25.7.19 (GW)

PRO/R00KIES: 20 min EMOM 1st 9 Dead Lift RX 80 kg, 2nd 12 DB Shoulder to OH RX 20 kg each hand, 3rd 12 Toes to Bar, 4th REST.

MASTER CLASS: 20 min EMOM 1st 9 Dead Lift RX 80 kg, 2nd 2 Rope Climbs 3rd 12 DB Shoulder to OH RX 20 kg each hand, 4th 12 Toes to Bar.

HEAVY DAY:
A. 4*8 Dead lift
B. Super set 3*16 Farmer load Bulgarian Split squat – 3*12 pull ups Loaded if possible with med ball between legs
C. Super Set 3*16 dumbbell row (8+8) – 3*15 Pull over
D. Tri set 3*45 sec elbow side plank – 30 sec Reverse Crunches

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WOD 15.7.19 (MGW)

PRO/ROOKIES: 20 min EMOM 1st 15/12 Cal Assault 45 sec cap, 2nd 10 Power Snatch RX 40 kg, 3rd 10 Ring Dips, 4th 20 V Ups, 5th REST.

HEAVY DAY:
A. 4*10 Front squat
B. Super set 4*12 single leg hip thrusters – 4*10 Shoulder Press
C. Super set 3*12 KB Swing – 3*12 dips loaded if possible
D. Tri Set 3 * 1 min Plank – 20 Obligue sit ups – 20 superman back extensions

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FitnessArt

WOD 12.7.19 (MGW)

PRO/R00KIES: 20 min EMOM 1st 15/12 Slam Ball Throws RX 12 kg, 2nd 12 Suitcase Step Ups Over the Box 60 cm RX 20 kg, 3rd 200 m Run, 4th REST.

HEAVY DAY:
A. 4*8 Bench Press
B 4*20 m Farmer load Walking Lunges
C. Super Sets 3*12 Arnold shoulder press 3*20 Ring Rows
D. Triset 40 Mountain climbers, 30 Crunches, 15 sec Hanging L Hold

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FitnessArt

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