Tagged as: RUN

WOD 16.11.18 (GM)

PRO/ROOKIES: Every 4 min for 20 min – 200 m Run, 20/15 Push Ups, 12/10 Toes to Bar, 10/8 Box Jump

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 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 13.11.18 (WMG)

PRO/ROOKIES: For time 800/600 m Run 21 Power Clean RX 60 kg, 21 Chest to Bar/Pull Ups, 200 m Run, 15 Power Clean RX 60 kg, 15 Chest to Bar/Pull Ups, 200 m Run, 9 Power Clean RX 60 kg, 9 Chest to Bar/Pull Ups, 800/600 m Run

HEAVY DAY

10,8,6,8,10 Front Squat
10,8,6,8,10 Bench Press
3 super Set 20 (10+10)farmer loaded back lunges from step + 12 dumbbell bench press with rotation
3 trisets 10 Sumo Squat, 12 Pull Over, 10 dips



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WOD 10.11.18 (MGW)

PRO/ROOKIES: Every 4 min for 20 min 9 Squat Clean RX 60 kg, 12 Toes to Bar, 200 m Run.

ENDURANCE WOD: Every 3 min for 30 min 1st 200 m Run + 12/9 cal Assault, 2nd 200 m Run + 12/9 cal Ski Erg, 3rd 200 m Run + 20/15 GHD Sit Ups, 4th 200 m Run + 15/12 Burpees, 5th 200 m Run + 12/9 Tyre Flips

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 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 7.11.18 (M)

PRO/ROOKIES: 20 min AMRAP 200 m Run, 20 DU/SU, 400 m Run, 40 DU/SU, 600 m RUN 60 DU/SU, 800 m Run 80 DU/SU, 1000 m Run, 100 DU/SU, 1200 m Run, 120 DU/SU…

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 5.11.18 (MGW)

PRO/ROOKIES: For time 5-10-15-10-5 OH Squat RX 50 kg, Strict Ring pull Ups/Chin Ups Cash out 800 m Run.

HEAVY DAY

10,8,6,8,10 Front Squat
10,8,6,8,10 Bench Press
3 super Set 20 (10+10)farmer loaded back lunges from step + 12 dumbbell bench press with rotation
3 trisets 10 Sumo Squat, 12 Pull Over, 10 dips



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WOD 31.10.18 (M)

PRO/ROOKIES: 30 min EMOM 1st 45 sec Max Cal Assault, 2nd 45 sec Max Cal Ski Erg, 3rd 45 sec Max Cal Row, 4th 200 m Run, 5th 1 min REST.

HEAVY DAY

4 Super Set 8 Front Squat + 2 Rope Climb
3 Super Set 10 Bulgarian split squat + 8 Pendley Rows
3 Super Set 8 Sumo Squat High Pull + 10 Strict Pull Ups
3 Super Set 15 Leg curl swiss ball + 20 GHD sIt Ups



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WOD 29.10.18 (MGW)

PRO/ROOKIES: 10 min EMOM ODD 10 Dead Lift RX 100 kg, Max Reps Jump Over the Bar Burpees, EVEN REST. then 10 min EMOM ODD 200 m Run, EVEN REST.

HEAVY DAY

4 Super Set 8 Dead Lift + 8 Bench Press
3 Super Set 15 Banded Hips thrusters + 15 Dips loaded if possible
3 Super Set 16 Back step Lunges with plate shoulder press + 15 Push Ups Loaded if possible
3 Super Set 12 KB Swing + 8 Strict Toes to Bar



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WOD 25.10.18 (MGW)

PRO/ROOKIES:
For time – 40 Front Rack alternating Lunges RX 40 kg, 21 Toes to Bar, 30 Front Rack alternating Lunges RX 40 kg, 15 Toes to Bar, 18 Front Rack alternating Lunges RX 40 kg, 9 Toes to Bar. Cash out 1000/800 m Run.

MASTER CLASS

A. 15 min to Built a HEAVY Snatch.

B.Throwback WOD 12.4 open crossfit games wod

Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls (20 lbs to 10′ target)
90 Double-unders
30 Muscle-ups

HEAVY DAY

4 Super Set 8 Front Squat + 2 Rope Climb
3 Super Set 10 Bulgarian split squat + 8 Pendley Rows
3 Super Set 8 Sumo Squat High Pull + 10 Strict Pull Ups
3 Super Set 15 Leg curl swiss ball + 20 GHD sIt Ups



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