Tagged as: EMOM

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 8.4.19 (MGW)

PRO/ROOKIES: 20 min EMOM 1st min 9 Hang Power Clean RX 60 kg, 2nd 7 Shoulder to OH RX 60 kg, 3rd 12/9 Cal Ski Erg, 4th REST

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 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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WOD 20.3.19 (M)

PRO/ROOKIES: 10 min AMRAP 400 m Run, 50 DU/50 SU, 3 min REST, 10 min EMOM 1st min 40 sec Max Cal Assault, 2nd 40 Sec Max Cal Ski Erg

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 18.3.19 (MW)

PRO/ROOKIES: 20 min EMOM 1st 9 Hang Squat Clean RX 60 kg, 2nd 12 Slam Ball Throws RX 12 kg, 3rd 200 m Run, 4th REST.

HEAVY DAY
A. 4*5 Back Squat
B. 3*10 Bulgarian Split Squat Super Set 3*15 Swiss Ball Leg Curl
C. 4*5 Bench Press
D. 3*12 Dips Super Set Super Set 12 High Pull Barbell Row
E. 3*10 Strict Hanging Leg Raises Super Set 3*12 GHD Back Extensions

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WOD 12.3.19 (MGW)

PRO/ROOKIES: 20 min EMOM ODD 7 Thruster RX 50 kg, 7 Chest to Bar/Pull Ups, EVEN 40 DU/60 SU
HEAVY DAY
A. 4*5 Back Squat
B. 3*10 Bulgarian Split Squat Super Set 3*15 Swiss Ball Leg Curl
C. 4*5 Bench Press
D. 3*12 Dips Super Set Super Set 12 High Pull Barbell Row
E. 3*10 Strict Hanging Leg Raises Super Set 3*12 GHD Back Extensions

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WOD 8.3.19 (MGW)

PRO/ROOKIES: 20 min EMOM 1st min 14/10 Cal Ski Erg 45 sec Cap, 2nd min 45 sec Max Distance Farmer Walk, 3rd 10/7 Burpee Box Jump, 4th 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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WOD 5.3.19 (MGW)

PRO/ROOKIES: 20 min EMOM 1st. 40 m Sled Push RX 90/70 kg, 2nd. 15/12 Slam Ball RX 12kg/7kg, 3rd 15/12 Hand Release Push Ups, 4th. 200 m Run, 5th REST.

HEAVY DAY
A. 4*5 Back Squat
B. 3*10 Bulgarian Split Squat Super Set 3*15 Swiss Ball Leg Curl
C. 4*5 Bench Press
D. 3*12 Dips Super Set Super Set 12 High Pull Barbell Row
E. 3*10 Strict Hanging Leg Raises Super Set 3*12 GHD Back Extensions

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