Tagged as: ENDURANCE WOD

.

BENCHMARK SATURDAY 27.10.18 (GW)

PRO/ROOKIES: 21-15-9 Squat Clean RX 60 kg, Ring Dips.

ENDURANCE WOD: ”THE GHOAST 6 rounds of:
1 minute of rowing
1 minute of burpees
1 minute of double-unders
1 minute rest

HEAVY DAY

4 Super Set 20 m Walking loaded Lunges + 8 Shoulder Press
3 Super Set 10 Lateral Lunges one arm kb rack loaded + 8 one arm bottoms up kb press
3 Super Set 8 Narrow grip bench press + 8 Barbell bicep curls
3 Super Set 15 Parallete shoot through + 15 med ball wall ball sit ups



Book your Class


FitnessArt


Benchmark Saturday Nancy 20.10.18 (MW)

PRO/ROOKIES: For time 5 Rounds 400 m Run, 15 OH Squat RX 40 kg.

ENDURANCE WOD: Three 3 min Rounds 20 Cal ROW, 2O0 m Run, Max Reps Push Ups. REST 3 min between rounds.
Then
Three 3 min Rounds 18 Cal Assault Bike, 200 m Run, Max Air Squat. REST 3 min between rounds

HEAVY DAY

4 Super Set 20 m Walking loaded Lunges + 8 Shoulder Press
3 Super Set 10 Lateral Lunges one arm kb rack loaded + 8 one arm bottoms up kb press
3 Super Set 8 Narrow grip bench press + 8 Barbell bicep curls
3 Super Set 15 Parallete shoot through + 15 med ball wall ball sit ups



Book your Class


FitnessArt


WOD 13.10.18 (MGW)

PRO/ROOKIES: 5 Rounds for time 20 OH Lunges RX 20 kg Plate, 2/1 Rope Climb (Or 8 Chin Ups), 9 Toes to Bar, 400 m Run. Time Cap 30 min.

ENDURANCE WOD: TABATA ROW, 1 min REST, 600 m Run 5 min Cap, TABATA ASSAULT bike, 1 min REST, 600 m Run 5 min Cap. TABATA Burpees, 1 min REST, 600 m Run 5 min Cap.

HEAVY DAY

4 Super Set 20 m Walking loaded Lunges + 8 Shoulder Press
3 Super Set 10 Lateral Lunges one arm kb rack loaded + 8 one arm bottoms up kb press
3 Super Set 8 Narrow grip bench press + 8 Barbell bicep curls
3 Super Set 15 Parallete shoot through + 15 med ball wall ball sit ups



Book your Class


FitnessArt


Benchmark Saturday ANGIE 6.10.18 (G)

PRO/ROOKIES: ANGIE 100/50 Pull Ups, 100/60 Push Ups, 100/70 Sit Ups, 100/80 Air Squat

ENDURANCE WOD: EVERY 5 min For 30 min

A. 1 min MAX Cal Ski Erg + 400
B. 1 min MAX DU + 400 m RUN
C. 1 min MAX Assault + 400 m Run

3 min REST then 3 Rounds of 30 sec max mountain climbers + 30 sec max V Ups + 1 min REST.

HEAVY DAY

4 Super Set 20 m Walking loaded Lunges + 8 Shoulder Press
3 Super Set 10 Lateral Lunges one arm kb rack loaded + 8 one arm bottoms up kb press
3 Super Set 8 Narrow grip bench press + 8 Barbell bicep curls
3 Super Set 15 Parallete shoot through + 15 med ball wall ball sit ups



Book your Class


FitnessArt


Benchmark Saturday 29.9.18 (GW)

PRO/ROOKIES: Elizabeth 21-15-9 Clean RX 60 kg, Ring dips. Cash out 50/35 Lateral Jump over the bar Burpees

ENDURANCE WOD: 30 min EMOM 1st 12 Cal Ski erg, 2nd 10 Burpee Tyre Flips, 3rd 20 GHD sit Ups, 4th 12 Cal Row, 5th 45 Sec suffle run 6 m with floor tap, 6th REST.

HEAVY DAY:

4*8 Dead lift
3*16 Box Step Ups Goblet Loaded
4*10 Filly Press
3*10 Side shoulder raises
3*12 KB Swing
3*10 Barbell Bicep Curls



Book your Class


FitnessArt


WOD 22.9.18 (MGW)

PRO/ROOKIES: 20 min AMRAP 200 m Run, 3/2 Rope Climb (or 10 Strict Chin Ups), 12 KB Swing RX 24 kg, 35 DU/50 SU

ENDURANCE WOD:

Three 3 min Rounds 20 Cal Ski Erg, 250 m Run, Max Reps Wall Ball Shots. REST 3 min between rounds.

Then

Three 3 min Rounds 20 Cal Assault Bike, 250 m Run, Max DU/SU. REST 3 min between rounds

HEAVY DAY:

4*8 Dead lift
3*16 Box Step Ups Goblet Loaded
4*10 Filly Press
3*10 Side shoulder raises
3*12 KB Swing
3*10 Barbell Bicep Curls



Book your Class


FitnessArt


HERO WOD DANNIEL 15.9.18 (MGW)

PRO/ROOKIES: HERO WOD DANNIEL 50 Pull Ups, 400 m Run 21 Thruster RX 40 kg, 800 m Run, 21 Thruster RX 40 kg, 400 m Run, 50 Pull Ups.

ENDURANCE WOD: EVERY 4 min For 24 min A.1 min MAX Cal Ski Erg + 250 m RUN. B. 1 min MAX Burpees + 250 m RUN. C. 1 min MAX ROW + 250 m Run. 2 min REST.
Then 3 sets of 1 min Plank (elbows) + 30 sec max V Ups. 1 min rest between sets.

.

HEAVY DAY

4*8 Dead lift
3*16 Box Step Ups Goblet Loaded
4*10 Filly Press
3*10 Side shoulder raises
3*12 KB Swing
3*10 Barbell Bicep Curls



Book your Class


FitnessArt


BENCHMARK Saturday DIANE + 8.9.18 (GWM)

PRO/ROOKIES: 21-15-9 Dead Lift RX 100 kg, Handstand Push Ups. Cash out 50/35 Ring Rows 1000 m Run.

ENDURANCE WOD: Four circles: 30 sec Jump Squat, 30 sec REST, 30 sec Battle Ropes, 30 sec REST, 30 sec V sit Ups, 30 sec REST, 30 Sec Tyre Flips jump in/out, 30 sec REST, 30 sec Assault, 30 sec REST, 30 sec max L Hold Paralletes, 30 sec REST. 2 min REST.

HEAVY DAY

4*8 Dead lift
3*16 Box Step Ups Goblet Loaded
4*10 Filly Press
3*10 Side shoulder raises
3*12 KB Swing
3*10 Barbell Bicep Curls



Book your Class


FitnessArt


UA-17579210-1