Tagged as: TEAM

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Team WOD 13.12.17 (MGW)

PRO/ROOKIES: Couples 5 Rounds for time 400 m Run, 15/12 KB Swing RX 24 kg, 9/7 Jump Over the Box. Buy in 50/40 Synchronised Switch Climbers

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



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team WOD 6.12.17 (M)

PRO/ROOKIES:Couples For time 4 Sets 2*200/150 Row Relay, 4 sets 2*200 m Run, 4 sets 2*12/9 Cal Assault, 2 Set 2*50 DU/100 Singles.

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



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Team WOD 15.11.16 (MGW)

PRO/ROOKIES: Couples 18 min AMRAP 7 Dead Lift RX 100 kg, 10/8 Buprees Jump over the bar, 200 m run. Buy in 50 synchronized sit ups.

HEAVY DAY: Bulgarian split squat 4×8, Good mornings 3×10, Bench press 4×8,
Barbell high row (back) 4×8, Military press alternating 3×10.



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TEAM WOD 15.9.16 (M)

PRO/ROOKIES: Couples – 5 set Relays 2*400 m Run. Buy in 200 DU as a team, εκτελουν ενας ενας τα DU οσο ο ενας εκτελει ο αλλος plank.



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