Tagged as: KB SWING

WOD 10.4.19 (MGW)

PRO/ROOKIES: 2 sets:
a. 2 min AMRAP 12/9 Cal Assault, 9 KB Swing RX 24 kg, 2 min REST, b. 400 m Run 2 min Cap, 2 min REST,
c. 2 min AMRAP 200 m Row, 9 Burpees Over the Parallete, 2 min REST.

Skill: Hand Walking

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 19.3.19 (GW)

PRO/ROOKIES: 2 min ON AMRAP, 2 min OFF for 20 min 9 KB Swing RX 24 kg, 7 Chest to Bar/Pull Ups, 5 Box Jumps RX 75 cm.

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 14.1.18 (MGW)

PRO/ROOKIES: 20 min AMRAP 30/20 Pass through step back Lunges RX 24 kg, 20/15 KB Swing RX 24 kg, 50 DU/SU

HEAVY DAY

A. 4*5 Dead lift
B. 3*20 Bulgarian split squat farmer or goblet load. (10L/10R)
C. 4*10 Strict pull ups
D. 3* 12 high pull
E. 4*20 obligue wall ball throws (10L/10R)



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WOD 4.1.18 (MGW)

PRO/ROOKIES: 20 min EMOM 1st 15 KB Swing RX 24 kg, 2nd 12/9 Box Jump, 3rd 15/10 Cal Assault Bike 45 sec cap, 4th REST

HEAVY DAY

A. 4*5 Shoulder Press
B. 3*40 m Sled Push
C. 3 super set 10 Single Arm KB Swing, 12 Hip Thrusters Banded
D. 3 Super set 10 Side Shoulder Raises , 10 Barbell Curls



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WOD 19.12.18 (MGW)

PRO/ROOKIES: 20 min AMRAP 30 Goblet Lunges RX 24 kg, 15 KB Swing RX 24 kg, 400 m Run.

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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Hero WOD Rankel 1.12.18 (MGW)

PRO/ROOKIES: 20 min AMRAP 6 Dead Lift RX 100 kg, 7 Burpee pull ups, 10 KB Swings RX 32 kg, 200 m Run.

ENDURANCE TEAM WOD:

3 Rounds for time:

2*500 m Relay ROW
2*25 Cal Relay Assault
2*25 Cal Relay Ski Erg

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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WOD 22.11.18 (MGW)

PRO/ROOKIES: 8 min AMRAP 5 Hand Stand Push Ups, 9 Toes to Bar, 16 Pass through Lunges RX 24 kg, 2 min REST 8 min AMRAP 25 DU/SU, 15/12 KB Swing RX 24 kg, 12/9 Ring Rows

MASTER CLASS

8 min AMRAP 12 DB Dead Lift RX 20 kg Each hand, 9 DB Clean, 7 Shoulder to OH, 35 DU. 2 min REST. For time 50 m Hand Walk, 50 Ring Dips, 100 m Farmer Lunge Walk.

HEAVY DAY

10,8,6,8,10 Dead lift
10,8,6,8,10 Pull ups loaded if possible
3 super Set 15 slow swiss ball hamstring curls + 12 Narrow grip barbell Row
3 tri sets 16 (8+8) dumbbell single leg dead lift, 12 Chin ups, 10 side shoulder raises



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WOD 15.11.18 (MW)

PRO/ROOKIES: 20 min Ladder 4,8,12,16,20,24 ..Goblet Lunges RX 24 kg, KB Swing RX 24 kg. Between every step 25 DU/SU, 200 m Run.

MASTER CLASS

CrossFit Games 2018

BICOUPLET 2

12-9-6
Snatches
Bar muscle-ups

M 60 kg F 40

BICOUPLET 1

21-15-9
Snatches
Chest-to-bar pull-ups

M 40 kg. F 25 kg.

20 min Cap.

HEAVY DAY

10,8,6,8,10 Dead lift
10,8,6,8,10 Pull ups loaded if possible
3 super Set 15 slow swiss ball hamstring curls + 12 Narrow grip barbell Row
3 tri sets 16 (8+8) dumbbell single leg dead lift, 12 Chin ups, 10 side shoulder raises



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WOD 9.11.18 (MGW)

PRO/ROOKIES: 20 min AMRAP 800/600 m Run 50/30 KB Swing RX 24 kg, 50/30 Push Ups, 50/30 Sit Ups.

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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WOD 3.11.18 (GW)

PRO/ROOKIES: 20 min AMRAP 6 Dead Lift RX 100 kg, 8 Toes to Bar, 10/9 KB Swing RX 24 kg, 12 Push Ups.

ENDURANCE WOD:

EVERY 4 min For 32 min

A. 400 m Run + 12 cal Ski Erg
B. 400 m RUN + 12 Cal Assault
C. 400 m Run + 50 DU/ 60 SU
D. 400 m Run + 12 Burpees

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



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