Tagged as: GROUND TO OH

WOD 17.12.18 (WG)

PRO/ROOKIES: 10/8 Rounds for time 10 Ground to OH RX 20 kg, 8 Plate facing Burpees, 6 Chest to Bar/Pull Ups. 20 min Cap

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 10 KB plank transfers side to side , 12 sited dumbbell bicep curls.



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Jason Khalipa EMOM workout . ‘Reebok Greece special event’ 11.7.18 (MW)

PRO/ROOKIES: Couples 16 min EMOM ODD Burpees (target 12-15 reps), EVEN plate ground to OH RX 20 kg men, 10 kg women (target 20-25 reps). REST 2 min then another 4 min EMOM exactly the same but try to beat your score.

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 7.5.18 (MGW)

PRO/ROOKIES: EMOM for 20 min 1st 8 Ground to Overhead RX 70 kg, 2nd 14mens 12 woman/ 12/9 Cal Assault, 3rd 15/10 Hand Release Push Ups 4th 200 m Run, 5th Rest

HEAVY DAY:

a.4*8 Back Squat
b.3*20 Βack Rack back step Lunges
c.3*15 One leg Hip Thrusters
d.4*8 Shoulder Press
e.3 super Set 10 Shoulder Side Raises + 10 Barbell Bicep Curls



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