Tagged as: WALL BALL SHOTS

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WOD 5.9.19 (GW)

PRO/R00KIES: 20 min EMOM 1st 15 Wall Ball Shots RX 20 lb, 2nd 35 DU/50 SU, 3rd 12 Pull Ups, 4th 20/15 V Ups.

MASTER CLASS: 20 min EMOM 1st 10 DB Thrusters RX 22,5 kg, 2nd 50 DU, 3rd 12 Chest to Bar, 4th 20 V 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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WOD 29.7.19 (MGW)

PRO/ROOKIES: 4 Rounds of : 1 min Max Cal Assault Bike, 1 min REST, 1 min Max Wall Ball Shots, 1 min REST, 200 m Run 1 min Cap, 1 min REST.

HEAVY DAY:
A. 4*10 Front squat
B. Super set 4*12 single leg hip thrusters – 4*10 Shoulder Press
C. Super set 3*12 KB Swing – 3*12 dips loaded if possible
D. Tri Set 3 * 1 min Plank – 20 Obligue sit ups – 20 superman back extensions

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Team WOD ”THE MAN GEORGE GEORGIADIS’’ 9.7.19 (MGW)

PRO/ROOKIES: Couples 20 min AMRAP as a team – 50 Strict Ring Pull Ups or Chin Ups, every they time break the reps PRO 3 Ring Muscle Ups, Rookies 6 Burpees, 100 Wall Ball Shots RX 20 lb, every time they break the reps 35 DU/50 SU.

HEAVY DAY:
A. 4*10 Front squat
B. Super set 4*12 single leg hip thrusters – 4*10 Shoulder Press
C. Super set 3*12 KB Swing – 3*12 dips loaded if possible
D. Tri Set 3 * 1 min Plank – 20 Obligue sit ups – 20 superman back extensions

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Team WOD 24.6.19 (MGW)

PRO/ROOKIES: Couples, As a team – 20 min AMRAP 100/80 Wall Ball Shots RX 20 lb, 500 m Run, 100/80 Strict Chin Ups, 500 m Run,

HEAVY DAY:
A. 4 Super set 8 Dead Lift , 20 Goblet Lunges
B. 3 Super set 20 Jump Squat (Plate Loaded if possible), 40 m Sled Push
C. 4 Super set 10 Shoulder Press, 10 Chin Ups (Loaded if possible)
D. 3 Super set 10 Arnold Press, 12 Ring Rows
E. 3 Super set 20 Plank KB transfers side to side (10L/10R), 25 reverse crunches

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WOD 4.6.19 (GW)

PRO/ROOKIES: 20 min EMOM 1st min 10 Dead Lift RX 100 kg, 2nd 15/12 Wall Ball Shots RX 20 lb, 3rd 20/15 Ring Rows, 4th REST

HEAVY DAY:
A. 4 Super set 8 Dead Lift , 20 Goblet Lunges
B. 3 Super set 20 Jump Squat (Plate Loaded if possible), 40 m Sled Push
C. 4 Super set 10 Shoulder Press, 10 Chin Ups (Loaded if possible)
D. 3 Super set 10 Arnold Press, 12 Ring Rows
E. 3 Super set 20 Plank KB transfers side to side (10L/10R), 25 reverse crunches

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WOD 23.5.19 (GW)

PRO/R00KIES: 15 min EMOM 1st 15 Wall Ball Shots RX 20 lb, 2nd 12 Chest to Bar Pull Ups/Pull Ups, 3rd 9 Dead Lift RX 100 kg.

MASTER CLASS: 15 min EMOM 1st 12 DB Thrusters RX 22,5 kg, 2nd 3 Bar Muscle Up, 9 Chest to Bar Pull Ups, 3rd 7 Dead Lift RX 120 kg.

HEAVY DAY:
A. 4*10 Dead Lift
B. 3* 20 Goblet Lateral Lunges (10L/10R)
C. 3 Super Set 12 Bench Press, 12 Sumo Dead Lift High Pull
D. 3 Super Set 12 Dips Loaded if possible , 12 Dumbbell Pull Over
E. 3 Super Set 10 Strict Toes to Bar, 30 sec Swiss Ball Plank Roll Out.

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WOD 9.5.19 (MGW)

PRO/R00KIES: 20 min EMOM 1st 10 Dead Lift RX 100 kg , 2nd 20/15 Wall Ball Shots 20lb, 3rd 20/15 Ring Rows, 4th 200 m Run, 5th REST.

MASTER CLASS: 20 min AMRAP 10 Dead Lift RX 100 kg, 20 Wall Ball Shots 12 kg, 5 Ring Muscle Up, 200 m Run.

HEAVY DAY:
A. 4*10 Dead Lift
B. 3* 20 Goblet Lateral Lunges (10L/10R)
C. 3 Super Set 12 Bench Press, 12 Sumo Dead Lift High Pull
D. 3 Super Set 12 Dips Loaded if possible , 12 Dumbbell Pull Over
E. 3 Super Set 10 Strict Toes to Bar, 30 sec Swiss Ball Plank Roll Out.

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WOD 12.4.19 (GW)

PRO/ROOKIES: 18 min EMOM 1st 20/15 Wall Ball Shots , 2nd 12 Toes to Bar/Knees to Chest, 3rd, 35 DU/50 SU.

HEAVY DAY:
A. 4*8 Dead Lift
B. 4 Super Set 40 m OH Walking Lunge, 8 Pendley Row
C. 3 Super Set 40 m Lateral Sled Drag, 8 Arnold Presses
D. 3 Super Set 12 Plate Loaded if possible Push Ups, 12 Pull Over
E. 3*20 GHD obligue Sit Ups

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WOD 2.4.19 (MGW)

PRO/ROOKIES: 18 min EMOM 1st 20/15 Wall Ball Shots, 2nd 16 Alternating Renegade Rows RX 20 kg each hand, 3rd 35 DU/50 SU.

HEAVY DAY:
Α. 4*8 Back Squat
B. 4*10 Goblet Lateral Lunges (10L+10R)
C. 4 Super Set 8 Bench Press, 16 Gorilla Alternating Row KB.
D. 3 Super Set 8 Pull Ups Loaded if possible, 8 Side Shoulder Raises
E. 3 Super Set 30 sec Side Plank adductor (each side), 20 GHD Sit Ups

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WOD 22.3.19 (MGW)

PRO/ROOKIES: 20 min EMOM 1st min 20/15 Wall Ball Shots RX 20 lb, 2nd 35 DU/50 SU, 3rd 12/9 Ring Dips, 4th 200 m Run, 5th REST

HEAVY DAY:
A. 4*5 Shoulder Press
B. 3 Super Set 12 Narrow Push Ups loaded if possible, 10 Reverse flys
C. 4*30 m Walking Farmer Loaded Lunges
D. 3 Super sets 15 Slam ball throws + 10 Barbell Bicep Curls
E. 3 Super Sets 40 mountain Climbers , 20 Russian twists.

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