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BENCHMARKS SATURDAY 24.8.19 (MG)

PRO/R00KIES: 12 min of CINDY – AMRAP 5 Pull Ups, 10 Push Ups, 15 Air Squat, 3 min REST then ANNIE 50-40-30-20-10 Sit Ups, DU.

ENDURANCE: 3 Rounds 3 min Max Cal Ski Erg.
3 Rounds FT 600 m Run 3 min Cap.
3 min REST between Rounds.

HEAVY DAY:
A. 4*8 Bench Press
B 4*20 m Farmer load Walking Lunges
C. Super Sets 3*12 Arnold shoulder press 3*20 Ring Rows
D. Triset 40 Mountain climbers, 30 Crunches, 15 sec Hanging L Hold

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WOD 23.8.19 (MGW)

PRO/R00KIES: 20 min EMOM 1st 12 Cal Ski Erg 45 sec cap, 2nd 10 Burpees Jump over the KB, 3rd 15 KB Swing RX 24 kg, 4th 200 m Run, 5th REST.

HEAVY DAY:
A. 4*8 Bench Press
B 4*20 m Farmer load Walking Lunges
C. Super Sets 3*12 Arnold shoulder press 3*20 Ring Rows
D. Triset 40 Mountain climbers, 30 Crunches, 15 sec Hanging L Hold

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WOD 22.9.19 (MGW)

PRO/R00KIES: For time 1000 m Run then 5-10-15-10-5 Thrusters RX 50 kg, Toes to Bar.

HEAVY DAY:
A. 4*8 Dead lift
B. Super set 3*16 Farmer load Bulgarian Split squat – 3*12 pull ups Loaded if possible with med ball between legs
C. Super Set 3*16 dumbbell row (8+8) – 3*15 Pull over
D. Tri set 3*45 sec elbow side plank – 30 sec Reverse Crunches

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WOD 21.8.19 (M)

PRO/R00KIES: For 30 min every 5 min 35 DU, 400 m Run. Add 10 DU every 5 min.

HEAVY DAY:
A. 4*8 Dead lift
B. Super set 3*16 Farmer load Bulgarian Split squat – 3*12 pull ups Loaded if possible with med ball between legs
C. Super Set 3*16 dumbbell row (8+8) – 3*15 Pull over
D. Tri set 3*45 sec elbow side plank – 30 sec Reverse Crunches

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WOD 20.8.19 (MGW)

PRO/ROOKIES: 20 min EMOM 1st min 12/9 Cal Assault Bike 45 sec Cap, 2nd 9 Dead Lift RX 80 kg, 3rd 12/9 Hand Release Push Ups, 4th 12/10 Ring Rows.

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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keep Calm & Get back on Track WOD 19.8.19 (MGW)

PRO/ROOKIES: 20 min AMRAP 15 Goblet Squat RX 20 kg, 10 Strict Pull Ups, 400 m Run. Buy in 50 Sit Ups.

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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ΚΑΛΟ ΚΑΛΟΚΑΙΡΙ!! 3.8.19 (MGW)

PRO/R00KIES: 21 Clusters RX 40 kg, 42 Toes to Bar, 600 m Run, 15 Clusters RX 50 kg, 30 Pull Ups, 400 m Run, 9 Clusters RX 60 kg, 18 Chest to Bar Pulls, 200 m Run.

ENDURANCE: 5 sets 200 m Run with 1 min Rest between sets. Then 16 min EMOM 1st min 9 Burpees Jump Over the box, 2nd 12 Cal Assault, 3rd 12 Cal Ski Erg, 4th REST.

HEAVY DAY:
A. 4*8 Bench Press
B 4*20 m Farmer load Walking Lunges
C. Super Sets 3*12 Arnold shoulder press 3*20 Ring Rows
D. Triset 40 Mountain climbers, 30 Crunches, 15 sec Hanging L Hold

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WOD 2.8.19 (MGW)

PRO/R00KIES: 20 min EMOM 1st 40 m Sled Push RX 100 kg, 2nd 12/10 Cal Assault Bike, 3rd 20/15 V Ups, 4th 200 m Run, 5th REST.

HEAVY DAY:
A. 4*8 Bench Press
B 4*20 m Farmer load Walking Lunges
C. Super Sets 3*12 Arnold shoulder press 3*20 Ring Rows
D. Triset 40 Mountain climbers, 30 Crunches, 15 sec Hanging L Hold

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TEAM WOD 31.7.19 (M)

PRO/R00KIES: 3 Rounds for time 500/400 m Ski Erg, 500/400 m Row, 500/400 m Run, 100 DU/200 SU. 500/400 m Run

HEAVY DAY:
A. 4*8 Dead lift
B. Super set 3*16 Farmer load Bulgarian Split squat – 3*12 pull ups Loaded if possible with med ball between legs
C. Super Set 3*16 dumbbell row (8+8) – 3*15 Pull over
D. Tri set 3*45 sec elbow side plank – 30 sec Reverse Crunches

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WOD 30.7.19 (MGW)

PRO/ROOKIES: 20 min AMRAP 10 Dead Lift RX 60 kg, 5 Hang Power Clean RX 60 kg, 10 Chest to Bar Pull Ups, 400 m Run.

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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