Tagged as: NANCY

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Benchmark WOD 29.3.19 (MGW)

PRO/ROOKIES: Nancy 5 Rounds for time 400 m Run, 15 OH Squat rx 40 kg + Bonus Cash out 50/40 Jump Over the Bar Burpees. 25 min Cap.

ENDURANCE WOD: Every 6 min for 36 min A. 500 m Row, 400 m Run, B 500 m Ski Erg, 400 m Run, C. 100 DU, 30 Cal Assault.

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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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



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Benchmark Thursday 15.6.17 NANCY (MW)

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

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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Benchmark Thursday NANCY 2.3.17 (MW)

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

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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