Tagged as: SIT UPS

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 6.3.19 (M)

PRO/ROOKIES: 50/40 Cal Assault 4 min Cap, 2 min REST, 800/600 m Run 4 min Cap, 2 min REST, 50-40-30 DU/SU, Sit Ups 4 min Cap, 2 min REST, 800/600 m ROW 4 min Cap, 2 min REST. 800/600 m Run 4 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 19.2.19 (MGW)

PRO/ROOKIES: 20 min EMOM 1st min 10 Front Squat RX 60 kg, 2nd 15/12 Hand Release Push Ups, 3rd min Assault 12/9 Cal 45 sec Cap, 4th 20/15 Sit Ups.

HEAVY DAY
A. Super set 4*8 Front squat – 4*3 Peg board climb or Leg less rope climb or 8 Chin ups strict
B. Super set 3*20 Back Rack loaded lunges – 3*12 Inverted row feet on a box.
D. Super set 3*16 Renegade Row – 3* 12 Ring Dips
D. Super set 3*20 Sit Ups crossed arms weighted if possible – 3*15 GHD Back Extensions.

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Benchmark WOD Barbara 16.2.18 (G)

PRO/ROOKIES: 5 Rounds For Time 20/10 Pull Ups, 30/15 Push Ups, 40/20 Sit Ups, 50/25 Air Squats, 3 Minutes Rest

ENDURANCE WOD: Every 3 min for 36 min 1st 500 m ROW, 2nd 500 m Run, 3rd 25 Cal Assault, 500 m Ski Erg.

HEAVY DAY

A. Super set 4*8 Push press – 20 m Sled Push
B. Super Set 4*12 side shoulder raises – 4*20-15 Swiss Ball Leg Curls
C. Super Set 3* 12 KB Swing – 3*10 Kick Backs (10L/10R) (triceps)
D. 4* 20 Plank push & pull db 10L/10R.

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WOD 22.1.18 (MGW)

PRO/ROOKIES: 5 Rounds for time 9 Hang Squat Clean RX 60 kg, 15 Hand Release Push Ups, 21 Sit Ups arms crossed. Cash out 800 m Run.

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 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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