Tagged as: FARMER WALK

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WOD 5.7.19 (MW)

PRO/R00KIES: 5 Rounds for time 1 min MAX Sled Push, 1 min REST, 1 min MAX distance Farmer Walk RX 24 kg, 1 min REST, 200 m Run 1 min Cap, 1 min 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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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 21.5.19 (WM)

PRO/ROOKIES: 20 min AMRAP 50 Alternating Single Arm Front Rack Lunges RX 24 kg (25L/25R), 50 KB Swing RX 24 kg, 200 m Single Arm Farmer Walk RX 24 kg, 100 DU/SU.

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 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 20.9.18 (GW)

PRO/ROOKIES: 20 min EMOM 1st min 12/10 Toes to Bar, 2nd 50 m Farmer Walk RX 24 kg each hand, 3rd 10/8 Box Jump RX 75 cm 4th 8/6 Strict Hand Stand Push Ups.

MASTER CLASS: 00:00 – 00:06 9-7-5 Clean n jerk RX 60 kg, Ring Muscle Up, 00:06 -00:12 12-9-7 Front Squat RX 60, Strict Hand Stand Push Ups, 00:12 – 00:18 30 m Hand Walk, 100 DU.

HEAVY DAY

4*8 Bench Press
4*8 pull ups
3*12 dips loaded if possible
3*12 inverted row
3*15 plate Loaded push ups
3*15 pull over
3*10 dumbbell one arm row



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WOD 18.5.18 (MW)

PRO/ROOKIES: Four five min Rounds 00:00 – 00:02 30/25 Wall Ball Shots, Max meter Farmer Walk RX 24 kg each hand, 00:02 – 00:03 REST, 00:03 – 00:05 250/200 m Run, Max reps DU/SU. 1 min REST between rounds.

HEAVY DAY:

a.4*8 Dead lift
b.Super set 3*16 goblet box step up + 3*8 shoulder presses
c.3*8 Chin ups (loaded if possible)
d.3*15 deficit push ups narrow (loaded if possible)



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WOD 28.3.18 (MGW)

personal programming

PRO/ROOKIES: 20 EMOM 1st min 9/7 Burpee Jump Over the Box, 2nd 12/9 Cal Assault 45 sec Cap, 3rd 100 m Farmer Walk RX 24 each, 4th 200 m Run, 5th REST

HEAVY DAY:

A. 4*5 Dead lift
B. 4*10 Strict pull ups
C. 3* 15 ring rows super set 12 narrow grip bench press
D. 3*10 strict toes to bar



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WOD 4.5.17 (W)

PRO/ROOKIES: 15 min EMOM 1st min 10 Front Rack Lunges RX 50 kg, 2nd min 100 m Farmer Walk RX 24 kg each hand, 3rd min REST.

HEAVY DAY:

A. 4*8 Dead lift
B. 4*10 Loaded Pull Ups
C. 3 Super set 15 Ring Row 15 Pull over
D. 3 Super set 8 Loaded Chin Ups, 10 Loaded Dips.



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TEAM WOD 27.2.18 (GW)

PRO/ROOKIES: Couples 20 min AMRAP, As a TEAM 50/40 Strict Hand Stand Push Ups, 100 Goblet Lunges RX 24 kg, 200 m Farmer Walk RX 24 kg each hand.

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 , 12 barbell bicep curls.



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WOD 30.3.17 (W)

PRO/ROOKIES: 15 min EMOM, 1st min 7 Hang Power Snatch RX 60 kg, 2nd min 100 m Farmer Walk RX 24 kg, 3rd min Rest.

HEAVY DAY:
A. 4*5 Dead lift
B. 3*16 OH Lunges super set 8 single leg dumbbell dead lift
C. 4*10 Strict loaded pull ups
D. 3* 12 – 15 inverted row super set 15 dumbbell pull over.
E. 4 *15-20 GHD obligue sit ups



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