Tagged as: TEAM WOD

Team WOD 22.2.19 (MGW)

PRO/ROOKIES: couples 3 Rounds of A.1 min max Wall Ball Shots, 1 min REST. B. 1 min Cap 200 m Run, 1 min REST. C. 1 min max rep Rope Climb or Strict Pull Ups, 1 min REST. D. 1 min Cap 200 m Run, 1 min REST.

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.

Book your Class


FitnessArt

Team WOD 9.2.19 (MW)

PRO/ROOKIES: Couples 20 min AMRAP 3 Power Snatch RX 60 kg, 15 Wall Ball Shots, 200 m Run.

ENDURANCE WOD: Every 5 min for 30 min 1st 15 Box Jumps, 500 m Row, 2nd 20 Wall Ball Shots, 400 m Ski Erg, 3rd 20 Sit Ups, 20 Cal 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.

Book your Class


FitnessArt

Team WOD 13.12.18 (GW)

PRO/ROOKIES: Couples – For time 21-15-9 Hang Power Snatch RX 40 kg, Ring Dips (7 min Cap), 3 min Strict rest then 100 OH Squat as a team (50 Each) (7 min Cap)

MASTER CLASS:

12-9-7 KB Snatch RX 24 kg, Ring Muscle Up (10 min Cap) 3 min REST then 2 Rounds For time 500 m Row, 40 Wall Ball Shots.

HEAVY DAY:

A. 4*8 Dead lift
B. 4*10 Loaded Pull Ups
C. 3 Super set 15 Ring Row 15 Pull over
D. 3 Super set 8 Loaded Chin Ups, 10 Loaded Dips.



Book your Class


FitnessArt


Team WOD 21.11.18 (MG)

PRO/ROOKIES: 4 Team mates 25 min AMRAP 200 m Run, 15/12 Burpees, 200 m ROW, 12/10 Box Jumps

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



Book your Class


FitnessArt


Team WOD 6.9.18 (WG)

PRO/ROOKIES: 3 team mates. Three 5 min AMRAP Rounds with 2 min REST. 5 Hang Power Clean to OH RX 40 kg, 5 Box Jump 60 cm, 5 Ring Dips.

MASTER CLASS: Three 5 min AMRAP 5 Hang Power Clean to OH RX 60 kg each hand, 5 Box Jump RX 75 cm, 5 Ring Muscle Up, 2 min REST.

HEAVY DAY

4*8 Bench Press
4*8 pull ups
3*12 dips loaded if possible
3*12 inverted row
3*15 plate Loaded push ups
3*15 pull over
3*10 dumbbell one arm row



Book your Class


FitnessArt


Team WOD 10.8.18 (MGW)

PRO/ROOKIES: Couples – 5 Rounds for time 8 Dead Lift RX 100 kg, 9/7 Burpee Box Jump, 400 m Run.

HEAVY DAY

A. 4*8 Shoulder Press
B. 3*40 m Sled Push or box push.
C. 3 Super set 16 Arnold alternate shoulder presses 8L/8R, 20 Single leg hip thrusters banded 10L/10/R
D. 3 Super set 16 Plank Kettlebell Passes 8L/8R, 10 Strict toes to bar.



Book your Class


FitnessArt


TEAM WOD 19.6.18 (WM)

PRO/ROOKIES: Couples 20 min AMRAP 10 Dumbbell Thruster RX 20 kg each hand, 10 Renegade Rows (5L/5R), 200 m Run.

HEAVY DAY

A. Super set 4*6 Front squat – 4*3 Leg less rope climb or 8 Chin ups strict
B. Super set 3*8 Back loaded lunges (no alternate legs 8+8) – 3*12 Inverted row (feet on a swiss ball or box)
C. Super set 3*8 Strict pull ups – 3*18 Narrow grip bench press
D. Super set 3*20 Wall ball shot sit ups – 3*12 GHD loaded back extensions



Book your Class


FitnessArt


Team WOD 30.5.18 (MGW)

PRO/ROOKIES: Couples Relays. 7 min AMRAP 10/8 Cal Assault, 15/12 KB Swing RX 24 kg. 2 min REST. 7 min AMRAP 10/8 Burpees, 25 DU/30 SU, 2 min REST, 7 min AMRAP 2*200 m Run

HEAVY DAY
a.4*8 Bench Press
b.Super set 3*12 dips + 3*15 pull over
c.4*8 pull ups
d.Super Set 3*12 inverted row + 20/15 Push ups
e.3*10 dumbbell one arm row



Book your Class


FitnessArt


Team WOD 17.4.18 (GMW)

PRO/ROOKIES: Couples – I Go You Go for 20 min AMRAP 7 Strict Pull Ups, 16 Farmer Loaded Lunges RX 24 kg each hand, 20 DU/30 SU, 16/12 Partner oblique leg throws (8/6L,8/6R)

HEAVY DAY:

A. 4*8 Dead lift
B. Super set 3*16 Farmer load Bulgarian Split squat – 3*12 pull ups Loaded if possible with med ball between legs
C. Super Set 3*16 dumbbell row (8+8) – 3*15 Pull over
D. Tri set 3*45 sec elbow side plank – 30 sec Reverse Crunches



Book your Class


FitnessArt


UA-17579210-1