Tagged as: V SIT UPS

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WOD 11.12.18 (GW)

PRO/ROOKIES: 7 min AMRAP 10 Front Squat RX 60 kg, 10 Chest to Bar/Pull Ups. 3 min REST, Then 21-15-9 Hang Power Clean RX 60 kg, V sit Ups.

HEAVY DAY

A. 4*8 Front Squat
B. 4*8 Shoulder Press
C. 3 Super set 16 Back loaded forward Lunges + 10 Shoulder high pull.
D. 3 super set 10 KB plank transfers side to side , 12 sited dumbbell bicep curls.



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WOD 19.4.17 (MGW)

PRO/ROOKIES: 20 min EMOM 1st min 20/15 Wall Ball Shots, 2nd min 40/30 DU, 3rd min 15/12 KB Russian Swing RX 24 kg 4th min 20/15 V Sit Ups

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.



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WOD 1.3.17 (G)

PRO/ROOKIES: 18 min EMOM 1st min 5/3 Ring Muscle Up or 7 Ring Dips, 2nd min 10/8 Jump over the box 3rd min 15/12 V Sit Ups.

HEAVY DAY:
A. 4*5 Dead lift
B. 3*16 OH Lunges super set 8 single leg dumbbell dead lift
C. 4*10 Strict loaded pull ups
D. 3* 12 – 15 inverted row super set 15 dumbbell pull over.
E. 4 *15-20 GHD obligue sit ups



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WOD 11.1.17 (M)

PRO/ROOKIES: 1000/800 m Run time cap 5 min. Tabata Battle Ropes alternating waves alternate sets with High knees, 1 min Rest, TABATA DU alternate sets with mountain climbers, 1 min Rest, 800/600 m Row time cap 5 min, TABATA V sit ups alternate set with back extensions.

HEAVY DAY:
A. 3 Super Sets – 8 Dead Lift + 8 Bulgarian Split Squat
B. 3 Super Sets – 10 Strict Pull Ups (loaded if possible) + 10 Side shoulder raises
C. 3 three sets – 10 Swiss Ball Leg Curls + 12 Ring Rows (feet on a box) + 12 Seated KB Tricep extensions
D. 3 Super Sets – 30 Sec Side plank each side + 12 GHD Sit ups.



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WOD 24.11.16 (MGW)

PRO/ROOKIES: 20 min EMOM, 1st 150/100 m ROW, 2nd 12/10 OH Squat RX 50 kg, 3rd min 12/10 Bench Press RX 60 kg, 4th min 25 DU, 5th min 20/15 V Sit Ups.

HEAVY DAY: Front Squat 4×8, Pull Ups 4×8 (weighted), One Arm Row 4×10 (each), 3×3 Rope Climb super set 3×8 Bench Press close grip.



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WOD 12.7.17 (G)

PRO/ROOKIES: 12 min EMOM ODD 5/3 Strict Hand Stand Push Ups, 12/10 Ring Rows (PRO feet on a box), Even 20/15 air squat 12/10 V Sit Ups

HEAVY DAY

A. 4*5 Back Squat
B. 3*16 Farmer Loaded back step Lunges
C. 4 Super set 8 Bench Press 10 bicep curls bar
D. 3 Tri set 15 Pull Over, 12 Loaded Dips, 20 alternate dumbbell hummer curls



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