Tagged as: EMOM

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WOD 11.6.19 (GW)

PRO/ROOKIES: 18 min EMOM 1st 10 Thrusters RX 50 kg, 2nd 16 Renegade Rows (8L/8R) RX 20 kg, 3rd 20/15 Sit Ups.

HEAVY DAY:
A. 4 Super set 8 Dead Lift , 20 Goblet Lunges
B. 3 Super set 20 Jump Squat (Plate Loaded if possible), 40 m Sled Push
C. 4 Super set 10 Shoulder Press, 10 Chin Ups (Loaded if possible)
D. 3 Super set 10 Arnold Press, 12 Ring Rows
E. 3 Super set 20 Plank KB transfers side to side (10L/10R), 25 reverse crunches

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WOD 4.6.19 (GW)

PRO/ROOKIES: 20 min EMOM 1st min 10 Dead Lift RX 100 kg, 2nd 15/12 Wall Ball Shots RX 20 lb, 3rd 20/15 Ring Rows, 4th REST

HEAVY DAY:
A. 4 Super set 8 Dead Lift , 20 Goblet Lunges
B. 3 Super set 20 Jump Squat (Plate Loaded if possible), 40 m Sled Push
C. 4 Super set 10 Shoulder Press, 10 Chin Ups (Loaded if possible)
D. 3 Super set 10 Arnold Press, 12 Ring Rows
E. 3 Super set 20 Plank KB transfers side to side (10L/10R), 25 reverse crunches

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WOD 30.5.19 (GW)

PRO/R00KIES: 15 min EMOM 1st 7 Squat Snatch RX 50 kg, 2nd 10 Toes to Bar/Knees to Chest, 3rd 100 m Farmer Walk RX 24 kg each hand.

MASTER CLASS: 5 Rounds for time 7 Squat Snatch 60 kg, 10 Toes to Bar, 100 Farmer Walk RX 24 kg each hand. 15 min Cap. REST 2 min then 30 m Hand Walk For time.

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 27.5.19 (MGW)

PRO/ROOKIES: 20 min EMOM 7 Hang Power Clean RX 60 kg, 5 Shoulder to OH 2nd 45 Sec Max Cal Assault, 3rd 15 Slam Ball Throws RX 12 kg, 4th REST.

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 23.5.19 (GW)

PRO/R00KIES: 15 min EMOM 1st 15 Wall Ball Shots RX 20 lb, 2nd 12 Chest to Bar Pull Ups/Pull Ups, 3rd 9 Dead Lift RX 100 kg.

MASTER CLASS: 15 min EMOM 1st 12 DB Thrusters RX 22,5 kg, 2nd 3 Bar Muscle Up, 9 Chest to Bar Pull Ups, 3rd 7 Dead Lift RX 120 kg.

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 20.5.19 (MGW)

PRO/ROOKIES: 10 min EMOM ODD 10/7 Strict Hand Stand Push Ups, EVEN 10 Toes to Bar/Knees to Chest. 2 min REST then For time 21 Power Clean RX 60 kg, 200 m Run, 15 Power Clean, 200 m Run, 9 Power Clean. 8 min Cap.

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 17.5.19 (MGW)

PRO/R00KIES: 20 min EMOM 1st 40 m Sled Push RX 100 kg, 2nd 15/12 Hand Release Push Ups, 3rd 15 KB Swing RX 24 kg, 4th 200 m Run, 5th REST.

HEAVY DAY:
A. 4* 2 min MAX meter Sled Push
B. 3 Super Set 12 Shoulder Press, 20 Swiss Ball Leg Curl
C. 3* 2 min Max meter Backward Sled drag, 12 Side shoulder raises
D. 3 Super Set 24 Around the world Shoulder exercise (plate 12L/12R), 12 Barbell bicep Curls.
E. 3*20 – 15 GHD sit ups, 20- 15 Swiss Ball Pikes
.

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WOD 10.5.19 (GW)

PRO/R00KIES: 7 min AMRAP 9 Hang Power Snatch RX 40 kg, 10 Burpees. REST 3 min then 10 min EMOM odd 12/9 Box Jumps, 15,12 Slam Ball Throws RX 12 kg.

HEAVY DAY:
A. 4* 2 min MAX meter Sled Push
B. 3 Super Set 12 Shoulder Press, 20 Swiss Ball Leg Curl
C. 3* 2 min Max meter Backward Sled drag, 12 Side shoulder raises
D. 3 Super Set 24 Around the world Shoulder exercise (plate 12L/12R), 12 Barbell bicep Curls.
E. 3*20 – 15 GHD sit ups, 20- 15 Swiss Ball Pikes
.

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WOD 9.5.19 (MGW)

PRO/R00KIES: 20 min EMOM 1st 10 Dead Lift RX 100 kg , 2nd 20/15 Wall Ball Shots 20lb, 3rd 20/15 Ring Rows, 4th 200 m Run, 5th REST.

MASTER CLASS: 20 min AMRAP 10 Dead Lift RX 100 kg, 20 Wall Ball Shots 12 kg, 5 Ring Muscle Up, 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 2.5.19 (MGW)

PRO/ROOKIES: 20 min EMOM 1st min 12/9 Cal Ski Erg 45 sec Cap, 2nd 9 Power Clean RX 60 kg, 3rd 15/10 Hand Release Push Ups, 4th 45 Sec Farmer Hold RX 24 kg, 5th Rest

MASTER CLASS: 20 min EMOM 1st min 15 Cal Assault, 2nd 12 Power Clean RX 60 kg, 3rd 10 Hand Stand Push Ups, 4th 45 Sec Farmer Hold RX 32 kg, 5th REST.

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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