Tagged as: SIT UPS

WOD 17.1.18 (GW)

personal programming

PRO/ROOKIES: 20 min EMOM 1st 40m Sled Push RX 80kg, 2nd 20/15 Wall Ball Shots RX 20lb, 3rd 12/10 Strict Ring Dips, 4th 20/15 Sit Ups hands behind the neck.

MASTER CLASS: 21-15-9 Dead Lift RX 110 kg, Bar-facing burpees, 3 min REST 30-20-10 Hand Walk meters, Cal Row. 20 min Cap.

HEAVY DAY:

A. 4*5 Front squat
B. 3*20 Goblet Lateral box step ups (10R/10L)
C. 4*5 bench press
D 3*12 dips super set 3*8 hang power cleans
E 3*10 strict toes to bar

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WOD 5.1.18 (MG)

PRO/ROOKIES: For time 10,9,8,7,6,5,4,3,2,1 Strict Pull ups, Front Squat RX 60 kg, Ring Dips. Cash out 50 Sit Ups.

ENDURANCE WOD: Every 6 min for 36 min a. 1000 m Row, b. 1000 m Ski Erg, c. 50 Cal Assault Bike.

HEAVY DAY:

A. 4*5 Shoulder Press
B. 3*40 m Sled Push
C. 3 super set 10 Single Arm KB Swing, 12 Hip Thrusters Banded
D. 3 Super set 10 Side Shoulder Raises , 10 Barbell Curls



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WOD 27.11.18 (GW)

PRO/ROOKIES: 12 min Ladder 3,6,9,12,15,18,21… Hang Power Clean RX 40 kg, Thrusters RX 40 kg, Chest to Bar/ Pull Ups. Buy in 50 Sit Ups.

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 24.11.18 (GM)

PRO/ROOKIES: 12/10 min Chelsea EMOM 5 Pull Ups, 10 Push Ups, 15 Squat. Then ANNIE For time 50-40-30-20-10 DU/SU, Sit Ups 12 min Cap. (ROOKIES 2 min REST BETWEEN Benchmarks)

ENDURANCE WOD: TABATA Ski Erg, 1 min REST, TABATA ASSAULT bike, 1 min REST, TABATA Sit Ups, 1 min REST, TABATA Row.

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 6.11.18 (GW)

PRO/ROOKIES: 8 min EMOM ODD 10 Power clean, EVEN 20/15 Sit Ups, 2 min REST, 8 min EMOM ODD 10 Shoulder to OH, 12/10 Box Jumps.

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 1.11.18 (WMG)

PRO/ROOKIES: Three 5 min AMRAPS A. 10 Power Snatch RX 40 kg, 20 Back Rack Lunges RX 40 kg, 1 min REST, B. 25 DU/30 SU, 25/15 Sit Ups, 1 min REST, C. 10 Power Snatch RX 40 kg, 20 Back Rack Lunges RX 40 kg.

MASTER CLASS

20 min AMRAP
50 DU
20 DB SNATCH Right Hand 20 kg
50 DU
20 DB Snatch Left Hand 20 kg
10 Bar Muscle Ups
50 DU
50 Goblet Lunges 22,5 kg
50 DU
10 Bar 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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Benchmark Tuesday 30.10.18 (GW)

PRO/ROOKIES: Fran 21-15-9 Thruster RX 42 kg, Pull Ups (10 min Cap for the fran). Cash out 50 Sit Ups.

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 22.10.18 (MGW)

PRO/ROOKIES: 20 min AMRAP 8 Sumo Dead Lift High Pull RX 50 kg, 15/12 Hand Release Push Ups, 200 m Run. Every 2 Rounds 30/20 Sit Ups.

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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Benchmark Saturday ANGIE 6.10.18 (G)

PRO/ROOKIES: ANGIE 100/50 Pull Ups, 100/60 Push Ups, 100/70 Sit Ups, 100/80 Air Squat

ENDURANCE WOD: EVERY 5 min For 30 min

A. 1 min MAX Cal Ski Erg + 400
B. 1 min MAX DU + 400 m RUN
C. 1 min MAX Assault + 400 m Run

3 min REST then 3 Rounds of 30 sec max mountain climbers + 30 sec max V Ups + 1 min REST.

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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