Tagged as: SQUAT

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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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Benchmark WOD 25.1.19 (G)

PRO/ROOKIES: CINDY XXX – Complete as much as possible in 20 minutes of:
10 Pull-ups
20 Push-ups
30 Squats
15 Pull-ups
30 Push-ups
45 Squats
20 Pull-ups
40 Push-ups
60 Squats
25 Pull-ups
50 Push-ups
75 Squats
30 Pull-ups
60 Push-ups
90 Squats

ENDURANCE WOD: 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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18.2 Open CrossFit Games WOD 5.3.18 (GW)

PRO/ROOKIES: Workout 18.2 1-2-3-4-5-6-7-8-9-10 reps for time of: Dumbbell squats, Bar-facing burpees

Men/Women 50/35-lb. dumbbells

Workout 18.2a

1-rep-max clean

Time cap: 12 minutes to complete 18.2 AND 18.2a

HEAVY DAY:

A. 4*5 back squat
B. 4*8 bench press super sets 4*16 step back lunges farmer loaded
C. 3 dips max effort + 15-20 leg curl Swiss ball
D. 3 super Set 20 Russian twist + 20 mountain climbers.



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BENCHMARK BARBARA 4.2.17 (G)

PRO/ROOKIES: For time – 5 rounds of 20 Pull Ups, 30 Push Ups, 40 Sit Ups, 50 Squat, 3 min strict rest.

HEAVY DAY:
A. Super set 4*5 Hang Power Clean – 4*8 Push press
B. Super Set 3*12 side shoulder raises – 3 *15 – 12 Glute hamstring push up
C. Super Set 3* 30 sec battle ropes – 3*16 Plank to Push Up.
D. 3* 20-15 GHD sit ups loaded if possible.



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