Tagged as: JUMP OVER THE BOX

TEAM WOD 30.11.18 (MGW)

PRO/ROOKIES: Couples 20 min AMRAP 400 m Run, 20 Renegade Rows RX 20 kg, 12/10 Jump Over the Box RX 60 cm.

HEAVY DAY

10,8,6,8,10 Shoulder Press
3 Super Set 80 m Farmer Walk + 10 bench press narrow grip
3 Super sets 40 m sled push + 10 wide grip upright Row
3 Super Sets 15 Sec L sit parallettes Hold + 10 barbell bicep curl



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TEAM WOD 1.8.18 (MG)

PRO/ROOKIES: Couples. 3 Rounds of 600 m RUN 4 min cap. 4 min AMRAP 20/15 Ring Rows, 10/7 Jump Over the Box, 50/35 DU or 70 SU.

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 20.7.18 (M)

PRO/ROOKIES: Tabata Battle Ropes alternating Jumps over the box, 2 min REST, 1000/800 m Run 6 min Cap, Tabata Assault Bike alternating, 2 min REST 1000/800 m Run 6 min Cap.

HEAVY DAY

A. 4*8 Shoulder Press
B. 3*40 m Sled Push or box push.
C. 3 Super set 16 Arnold alternate shoulder presses 8L/8R, 20 Single leg hip thrusters banded 10L/10/R
D. 3 Super set 16 Plank Kettlebell Passes 8L/8R, 10 Strict toes to bar.



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WOD 23.2.18 (MG)

personal programming

PRO/ROOKIES: 5 Rounds for time 200 m Run, 9/7 Jump over the box, 10/7 Strict Chin Ups, 25 DU.

HEAVY DAY:

A. 4*8 Loaded Pull Ups
B. 4*10 Bulgarian split squat farmer load
C. 3 Super set 12 Single arm dumbbell Row 15 banded Hip thrusters
D. 3 12 Arnold press Super set 12 Loaded sit Ups



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WOD 22.12.17 (MGW)

PRO/ROOKIES: 8 min EMOM 1st min 12/9 Jump Over the Box, 2nd min 16 (8R/8L) Renegade Row RX 20 kg, 2 min REST, then ANNIE 50/40/30/20/10 DU, Sit Ups.

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. Tri set 40 Mountain climbers, 30 Sit Ups, 15 sec Hanging L Hold



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Team WOD 13.12.17 (MGW)

PRO/ROOKIES: Couples 5 Rounds for time 400 m Run, 15/12 KB Swing RX 24 kg, 9/7 Jump Over the Box. Buy in 50/40 Synchronised Switch Climbers

HEAVY DAY:

A. 4*8 Dead lift
B. Super set 3*16 Farmer load Bulgarian Split squat – 3*12 pull ups Loaded if possible with med ball between legs
C. Super Set 3*16 dumbbell row (8+8) – 3*15 Pull over
D. Tri set 3*45 sec elbow side plank – 30 sec Reverse Crunches



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WOD 10.11.17 (MG)

PRO/ROOKIES: 20 mn AMRAP 10/8 Toes to Bar, 10/8 Jump Over the Box, 3/1 Wall Walk, 400 m Run.

HEAVY DAY

A. Super set 4*8 Dead lift – 4*8 Bench Press
B. Super set 3*16 Farmer Alternate Box Step Up – 3*8 Shoulder Press
C. Three Set 3*8 dumbbell front raises – 3*12 Ring push ups – 3*10 Barbell Curls
D. Super set 3*12 Strict leg raises (απο το μονόζυγο)



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WOD 5.11.17 (MW)

PRO/ROOKIES: Every 3 min for 18 min 9/7 Jump Over the Box, 9/7 Ring Dips, 9 Dead Lift RX 80 kg

MASTER CLASS 15 min AMRAP 9 Hang Power Clean RX 60 kg, 15 Wall ball Shots RX 20 lb, 21 Pull Ups. Start every Round with 10 m Hand Walking.

HEAVY DAY:

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



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WOD 24.7.17 (MG)

PRO/ROOKIES: 20 min AMRAP 400 m Run, 12 Chest to Bar Pull Ups/Pull Ups, 10/8 Jump Over the Box

MASTER CLASS: 5-10-15-10-5 Squat Snatch RX 40 kg, Chest to bar Pull Ups, Cash out 1000 m Run.

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 sited tricep extensions



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WOD 14.6.17 (G)

PRO/ROOKIES:
9 Ring Muscle Up/Chest to Bar Pull Ups, 9 Jump over the box,
15 Chest to Bar Pull Ups/Pull Ups, 15 Jump over the box,
21 Pull Ups, 21 Jump over the box,
15 Chest to Bar Pull Ups/Pull Ups, 15 Jump over the box,
9 Ring Muscle Up/Chest to Bar Pull Ups, 9 Jump over the box. CASH OUT 50 Sit Ups.

HEAVY DAY

A. 4*5 Back Squat
B. 3*16 Farmer Loaded back step Lunges
C. 4 Super set 8 Bench Press 10 bicep curls bar
D. 3 Tri set 15 Pull Over, 12 Loaded Dips, 20 alternate dumbbell hummer curls



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