Tagged as: SIT UPS

WOD 24.4.19 (MG)

PRO/ROOKIES: For time 50/40 Sit Ups, 400 m Run, 50/40 Ring Dips, 400 m Run, 100 DU/SU, 400 m Run, 50/40 Ring Rows, 400 m Run, 100 mountain Climbers, 400 m Run.

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 11.4.19 (GWM)

PRO/ROOKIES: For time 50/35 Crossed Arm Sit Ups, 5-10-15-10-5 Dead Lift RX 80 kg, Ring Dips. Cash out 800/600 m Run.

MASTER CLASS: For time 50 Crossed Arm Sit Ups, 21 DL RX 100 kg, 5 Ring Muscle Up, 15 DL, 7 Ring Muscle Up, 9 DL, 9 Ring Muscle Up Cash out 800 m Run.

HEAVY DAY:
A. 4 Super Set * 40 m Sled Push, 40 Farmer Carry
B. 4*8 Shoulder Press
C. 3 Super Set 10 Goblet Box Step Up (10L/10R) + 8 Chin Ups Loaded if possible
D. 3 Super Set 12 Dips, 10 Strict Toes to Bar
E. 3*15 DB or KB Side Bend

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WOD 28.3.19 (MGW)

PRO/ROOKIES: 20 min EMOM 1st 5 Dead Lift RX 80 kg, 10/8 Hand Release Push Ups, 2nd 10 Sit Ups, 30 DU/SU

MASTER CLASS: 20 min EMOM 1st 2 Power Clean, 3 Dead Lift RX 100 kg, 10 HRPU, 2nd 8 Slam Ball throws, 35 DU.

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 21.3.19 (GW)

PRO/ROOKIES: For time 50/35 Burpees, 50/40 DB or KB Snatch RX 20 kg (25L/25R), 50/35 Sit Ups, 50/35 Ring Rows

MASTER CLASS: CrossFit Games Open WOD 19.4 For total time:
3 rounds of: 10 snatches, 12 bar-facing burpees
Then, rest 3 minutes before continuing with:
3 rounds of: 10 bar muscle-ups, 12 bar-facing burpees
Men snatch 95 lb.
Time cap: 12 minutes

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 14.3.19 (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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