.

WOD 10.7.2020 (MW)

PRO/ROOKIES: 4 Rounds of:
1st min Max Meter Sled Push RX 100 Kg.
2nd min REST
3rd min Max Slam Ball throws
4th min REST
5th min 200 m Run
6th min REST

HEAVY DAY:
4*8 Back Squat
3*16 Goblet Lunges
3*15 Swiss Ball Leg Curls
4*8 Bench Press
3*10 Arnold Presses
3*10 DB Bicep Curls
3*15 Sit Ups

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WOD 8.7.2020 (MG)

PRO/ROOKIES:
a. 4 min EMOM 12/9 Cal Assault, 2 min REST
b. 4 min EMOM 150/100 m Speed Fit, 2 min REST,
c. 4 min EMOM 12/9 Cal Ski Erg, 2 min REST.
d. 4 min EMOM 12/9 Box Jumps. 2 min REST.

HEAVY DAY:
4*8 Back Squat
3*16 Goblet Lunges
3*15 Swiss Ball Leg Curls
4*8 Bench Press
3*10 Arnold Presses
3*10 DB Bicep Curls
3*15 Sit Ups

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WOD 7.7.2020 (GWM)

PRO/ROOKIES:
For time:
Buy in 40/30 Toes to Bar or Knees to Chest.
Then,
50 Alternating DB Snatch RX 20 kg,100 DU.
40 Alternating DB Snatch RX 20 kg,80 DU.
30 Alternating DB Snatch RX 20 kg,60 DU.
Cash Out 40/30 Toes to Bar or Knees to Chest.

HEAVY DAY:

4*8 Dead Lift
3*20 m Sled Push
3*12 Hip Thrusters
4*8 Pull Ups
3*12 Ring Rows
3*10 Pendley Rows
3*12 GHD Back Extensions

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WOD 6.7.2020

PRO/ROOKIES: 20 min AMRAP 9 Front Squat RX 60 kg, 7 Shoulder to OH RX 60 kg, 5 Burpees Jump Over the Bar. Every 3 Rounds 400 m Run.

HEAVY DAY:

4*8 Dead Lift
3*20 m Sled Push
3*12 Hip Thrusters
4*8 Pull Ups
3*12 Ring Rows
3*10 Pendley Rows
3*12 GHD Back Extensions

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WOD 3.7.2020 (MGW)

PRO/ROOKIES: 3 Rounds of –
A. 3 min AMRAP 10 Wall Ball Shots RX 20 lb, 20 DU/SU. 1 min REST. B. 3 min AMRAP 12 Ring Rows, 7 Ring Dips. 1 min REST.

HEAVY DAY:

4*8 Dead Lift
3*20 m Sled Push
3*12 Hip Thrusters
4*8 Pull Ups
3*12 Ring Rows
3*10 Pendley Rows
3*12 GHD Back Extensions

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WOD 1.7.2020 (M)

PRO/ROOKIES:
a.TABATA Ski Erg, 2 min REST.
b.For time 800 m Run, 6 min Cap.
c.TABATA Assault Bike, 2 min REST
d.For time 800 m Run, 6 min Cap.
e.TABATA Row, 2 min REST.

HEAVY DAY:

4*8 Dead Lift
3*20 m Sled Push
3*12 Hip Thrusters
4*8 Pull Ups
3*12 Ring Rows
3*10 Pendley Rows
3*12 GHD Back Extensions

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