Tagged as: PASS THROUGH LUNGES

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WOD 14.3.19 (MGW)

PRO/ROOKIES: 20 min AMRAP 20 Pass through Lunges RX 20 kg, 5/3 Wall Walks, 400 m Run. Buy in 50/40 Sit Ups.

MASTER CLASS: CrossFit Games Open WOD 19.3 For time 60 m Single Arm OH Lunges RX 22,5 kg, 50 Box Step Ups 60 cm RX 22,5 kg, 50 Strict Hand Stand Push Ups, 60 m Hand Walking. 10 min Cap

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 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 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 8.5.17 (GW)

PRO/ROOKIES: Two Rounds for time
1st Round 50/40 Pass through Lunges RX 24 kg, 35 Chest to Bar Pull Ups/30 Pull Ups, 40/30 KB or DB Snatch 20/15L/20/15R RX 24 kg.
2nd Round 50/40 Goblet Squat RX 24 kg, 35 Pull Ups/ 20 Pull Ups, 30/30 KB Swing RX 24 kg

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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WOD 31.5.17 (MGW)

PRO/ROOKIES: 5 Rounds For Time: 400 m Run, 20 Pass through Lunges RX 24 kg, 20/15 Push Ups Cash out 50/35 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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WOD 13.2.18 (MWG)

PRO/ROOKIES: 20 min EMOM 1st 15/12 Cal Assault 45 sec cap, 2nd 16 Alternating DB Snatches RX 20 kg, 3rd 20 Pass through Lunges RX 24 kg KB. 4th 15/12 Ring Rows, 5th REST.

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 12 side shoulder raises , 12 barbell bicep curls.



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WOD 31.1.17 (MGW)

PRO/ROOKIES: 24 min EMOM 1st min 20/16 pass through lunges RX 24 kg, 2nd min 15/12 Toes to Bar, 3rd min 12/9 Box Jump, 4th min 20/15 Push Ups, 5th min 200/150 m ROW. 6th min REST.

HEAVY DAY:
A. Super set 4*5 Front squat – 4*3 Leg less rope climb or 8 Chin ups strict
B. Super set 3*8 Back loaded lunges (no alternate legs 8+8) – 3*12 Inverted row (feet on a swiss ball)
C. Super set 3*12 Strict pull ups – 3*12 barbell french tricep extensions
D. Super set 3*20 Wall ball shot sit ups – 3*12 GHD loaded back extensions



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WOD 21.11.17 (MGW)

PRO/ROOKIES: 15 min AMRAP 16 Pass Through Lunges RX 24 kg, 10/8 Toes to Bar, 10/8 KB Swing RX 24 kg, 25/20 DU.

HEAVY DAY:

A. Super set 4*5 Βαck squat – 4*3 Leg less rope climb or 8 Chin ups strict
B. Super set 3*8 Front loaded lunges (no alternate legs 8+8) – 3*12 Inverted row (a teammate hold your feet)
C. Super set 3*12 Strict pull ups – 3*12 dumbbell sited tricep extensions
D. Three set 3*20 Russian twist – 3*20 Superman back extensions – 3*15 V ups



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