Tagged as: THRUSTER

Last but not least WOD of the year 2018 (GWM)

PRO/ROOKIES: 10 Rounds for time 5 Burpees, 5 Front Squat, 5 Shoulder to OH, 5 Thruster RX 50 kg. Cash out 100 DU/SU.

ENDURANCE WOD: 3 Rounds: 2 min MAX DU, 1 min REST, 2 min MAX Row, 1 min REST, 2 min Burpee Box Jump, 1 min REST, 2 min Assault, 1 min REST.

HEAVY DAY:

A. 4*8 Bench Press
B. 4*8 Back Squat
C. 3 Super set 10 Single arm dumbbell bench press elbows close to the body 20 back lunges single arm farmer loaded
D. 3 Super set 15 Slam Ball, 10 step side to side push up.



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Team WOD 5.4.18 (WMG)

PRO/ROOKIES: 20 min AMRAP As a Team 30 Thruster RX 50 kg, 200 m Run, 30 Toes to Bar, 200 m Run, 50 Wall Ball Shots 200 m Run, 50 Ring Rows 200 m Run

HEAVY DAY:

A. 4*8 Shoulder Press
B. 3 set 20 walking Farmer loaded lunges
C. 3 super set 12 KB swing, 10 bicep curls
D. 3*12 Set side raises
E. 3*20 V ups



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18.5 Open CrossFit WOD 26.3.18 (GW)

RX/SCALED: Complete as many reps as possible in 7 minutes of: 3,6,9,12,15,18,21,24, etc Thrusters, Chest to Bar/Pull Ups

RX Men/Women use 45/30 kg.
Scaled Men/Women use 30/20 kg.

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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Team WOD 29.1.18 (MGW)

PRO/ROOKIES: Couples. As a team 50 Shoulder to OH, 50 Back Squat RX 50 kg, 800/600 m Run, 50 Thrusters, 50 Synchronised Sit Ups Med Ball RX 20 lb

HEAVY DAY:

A. 4*5 Back Squat
B. 3*16 Front Rack Loaded Lunges Super Set 3*15 Swiss Ball Leg Curl
C. 4*5 Bench Press
D 3*12 Dips Super Set Max Effort Push Ups



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HERO WOD MONDAY 22.1.18 (MGW)

PRO/ROOKIES: 50/35 Pull Ups, 400 m Run, 21 Thrusters RX 40 kg, 800/600 m Run, 21 Thrusters, 400 m Run, 50/35 Pull Ups

HEAVY DAY:

A. 4*5 Back Squat
B. 3*16 Front Rack Loaded Lunges Super Set 3*15 Swiss Ball Leg Curl
C. 4*5 Bench Press
D 3*12 Dips Super Set Max Effort Push Ups



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WOD 8.1.18 (GW)

PRO/ROOKIES: 20 min EMOM 6/5 Pull Ups, 5/4 Thrusters RX 50 kg, 4/3 Burpees. Every time you lose a set 1 min REST.

HEAVY DAY:

A. 4*5 Back Squat
B. 3*16 Front Rack Loaded Lunges Super Set 3*15 Swiss Ball Leg Curl
C. 4*5 Bench Press
D 3*12 Dips Super Set Max Effort Push Ups



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WOD 2.12.17 (MGW)

PRO/ROOKIES: 5 Rounds for time 400 m Run, 6 Front Squat RX 50 kg, 6 Push Press, 6 Thruster, 1 Legless Rope Climb or 6 Strict Chin Up.

HEAVY DAY

A. Super set 4*8 Dead lift – 4*8 Bench Press
B. Super set 3*16 Farmer Alternate Box Step Up – 3*8 Shoulder Press
C. Three Set 3*8 dumbbell front raises – 3*12 Ring push ups – 3*10 Barbell Curls
D. Super set 3*12 Strict leg raises (απο το μονόζυγο)



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WOD 30.10.17 (MGW)

PRO/ROOKIES: 20 AMRAP, 9 Thruster RX 50 kg, 12 Chest to Bar Pull Ups/ 10 Pull Ups, 400 m Run.

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 + 15 dumbbell bench press with rotation
3 tri sets 15 Sumo Squat, 15 Pull Over, 12 dips



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WOD 25.7.17 (MGW)

PRO/ROOKIES: 20 min EMOM 1st min 9 thrusters RX 50 kg, 2nd min 9/7 Burpees, 3rd min 35/25 DU, 4th min REST.

HEAVY DAY

A. 4*5 Dead Lift
B. 3*12 Bulgarian split squat
C. 4 Super set 8 Wide grip Loaded Pull Ups, 10 narrow grip bench press
D. 3 Tri set 15 Inverted Row, 12 side shoulder raises, 10 sitted tricep extensions



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WOD 17.7.17 (MGW)

PRO/ROOKIES: 20 min EMOM 1st 9 Thrusters RX 50 kg, 2nd 9 Strict Ring PuLL Ups/strict Pull Ups, 3rd 200 m Run, 4th Rest.

MASTER CLASS: 15 min AMRAP 12 Dumbbell thruster RX 20 kg each hand, 6 Ring Muscle Up, 200 m Run.

HEAVY DAY:

A. 4*5 Dead Lift
B. 3*12 Bulgarian split squat
C. 4 Super set 8 Wide grip Loaded Pull Ups, 10 narrow grip bench press
D. 3 Tri set 15 Inverted Row, 12 side shoulder raises, 10 sited tricep extensions



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