Tagged as: ON/OFF

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WOD 15.4.19 (MGW)

PRO/ROOKIES: 3 Rounds of – 2 min MAX Cal Assault Bike, 2 min REST, 2 min Cap 15 Front Squat RX 60 kg, 20/15 Push Ups, 2 min REST.

HEAVY DAY:
Α. 4*8 Back Squat
B. 4*10 Goblet Lateral Lunges (10L+10R)
C. 4 Super Set 8 Bench Press, 16 Gorilla Alternating Row KB.
D. 3 Super Set 8 Pull Ups Loaded if possible, 8 Side Shoulder Raises
E. 3 Super Set 30 sec Side Plank adductor (each side), 20 GHD Sit Ups

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WOD 29.3.19 (MGW)

PRO/ROOKIES: 3 Rounds: 2 min ON/ 2 min OFF
A.15 Toes to Bar/Knees to Chest + Max Meter Sled Push RX 80 kg,
B.12/9 Box Jump + 200 m Run.

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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UA-17579210-1