Tagged as: WALL WALK

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WOD 14.3.19 (MGW)

PRO/ROOKIES: 20 min AMRAP 20 Pass through Lunges RX 20 kg, 5/3 Wall Walks, 400 m Run. Buy in 50/40 Sit Ups.

MASTER CLASS: CrossFit Games Open WOD 19.3 For time 60 m Single Arm OH Lunges RX 22,5 kg, 50 Box Step Ups 60 cm RX 22,5 kg, 50 Strict Hand Stand Push Ups, 60 m Hand Walking. 10 min Cap

HEAVY DAY:
A. 4*5 Dead lift
B. 3 Super set 40 m Backwards sled Drag, 20 Lateral Band Walks (2R/2L)
C. 4*10 Strict Pull Ups
D. 3 Super set 15 Ring rows (feet box elevated), 16 alternating db Front Shoulder Raises
E. 3 Super Set 15 GHD Sit Ups, 20 Side Plank Rotations (10L/10R)

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22.6.15 (GM)

PR0/ROOKIES: 20 min AMRAP 3/2 Wall Walk, 8/6 Strict Ring Pull Ups/Chin Ups, 400 m Run.

HEAVY DAY

A. Super set 4*8 THRUSTER
B. Super Set 4*12 side shoulder raises – 4 *15 Hip Thruster barbell
C. Super Set 4* lateral lunges 10 each side – 12 Ring Push Ups
D. 3 set 25 sec L Hold
E. 3 set 1 min side plank



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WOD 15.2.17 (G)

PRO/ROOKIES: 10 min Ladder, 1 Wall Walk / Walking Push ups, 2 Box Jump, 3 Chest to Bar Pull Ups / Pull Ups.
In each round add 1 rep for Wall Walk, 2 reps for Box Jump, 3 reps for Pull Ups

HEAVY DAY:
A. Super set 4*6 Dead lift – 4*6 Bench Press
B. Super set 3*12 Alternate Box Step Up farmer loaded – 3*12 Loaded dips
C. Three Set 3*12 Ring push ups – 3*12 Pull over – 3*10 Barbell curls
D. Super set 3*12 Strict leg raises (απο το μονόζυγο) – 3*12 GHD leg raises ( hip extensions)



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WOD 10.11.17 (MG)

PRO/ROOKIES: 20 mn AMRAP 10/8 Toes to Bar, 10/8 Jump Over the Box, 3/1 Wall Walk, 400 m Run.

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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team WOD 14.12.16 (MW)

PRO/ROOKIES: For time:
21 Wall Ball Shots RX 20 lb, 10 KB Clean RX 24 kg, 200 m Run,
15 Wall Ball Shots, 16 KB Clean, 200 m Run,
9 Wall Ball Shots, 20 KB Clean, 200 m Run,
9 Wall Ball Shots, 20 KB Clean, 200 m Run,
15 Wall Ball Shots, 16 KB Clean, 200 m Run,
21 Wall Ball Shots, 9 KB Clean, 200 m Run.

HEAVY DAY: 4 super sets 8 front squats, 8 Chin Ups (weighted)
3 super sets 10-10 single arm linear jammer, 12 Hip Thrusters, 3 super sets 8-10 inverted row 1 sec pause at the top, 10 Loaded Dips.



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WOD 8.12.16 (MGW)

PRO/ROOKIES: 20 min AMRAP 400 m Run, 20/16 KB Lunge pass through RX 24, 10/8 Ring Dips. Buy in 6/4 Wall walk.

HEAVY DAY: 4 super sets 8 front squats, 8 Chin Ups (weighted)
3 super sets 10-10 single arm linear jammer, 12 Hip Thrusters, 3 super sets 8-10 inverted row 1 sec pause at the top, 10 Loaded Dips.



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WOD 23.11.16 (G)

PRO/ROOKIES: For time: 9 min AMRAP 7/5 Strict Hand Stand Push up, 9/7 Ring Dips, 12/9 Box Jump. Buy in 5/3 Wall Walking.

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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