Tagged as: PLATE THRUSTER

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WOD 30.4.19 (MGW)

PRO/ROOKIES: 2 Rounds for time 800 m Run, 50 Plate Thrusters RX 20 kg, 50/35 Pull Ups.

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 28.8.18 (MGW)

PRO/ROOKIES: 20 min AMRAP 20 Plate Thrusters RX 20 kg, 10 Chest to Bar/Pull Ups, 400 m RUN. Every two rounds 50 DU/SU.

HEAVY DAY

4*10 Back Squat
3*20 Farmer Loaded Lunges (10L/10R)
3*20 One leg glute bridges feet on step (10L/10R)
4 sets 10,8,8,6 Shoulder Press
3 super Set 10 High Pull + 15-12 Narrow grip push ups from parallets



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Team WOD 9.2.18 (MGW)

PRO/ROOKIES: Couples 5 Rounds for time – 20/15 Synchronized Plate thruster RX 20 kg, 40/30 Toes to Bar as a team, 80 DU/100 SU as a team.

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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