Tagged as: AMRAP

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 29.6.2020 (MGW)

PRO/ROOKIES: Every 4 min for 20 min – 9 Hang Squat Clean RX 50 kg, 400 m Run, 12 V Ups.

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 22.6.20 (MGW)

PRO/ROOKIES: 15 min AMRAP 7 Thrusters RX 40 kg, 5 Chest to Bar Pull Ups/Pull Ups. 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 18.6.20 (GW)

PRO/ROOKIES: 3 Rounds of – 3 min AMRAP 12 Alternating Goblet Lunges RX 24 kg, 7 KB Swing RX 24 kg. 1 min REST, 3 min AMRAP 7 Burpees, 9 V Ups. 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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CrossFit Games Open WOD 19.2 4.3.19 (MGW)

PRO/ROOKIES: Beginning on an 8-minute clock, complete as many reps as possible of:
25 toes-to-bars
50 double-unders/SU
15 squat cleans, 60/40. Scaled 40/25
25 toes-to-bars
50 double-unders
13 squat cleans, 80/50 . Scaled 50/35
If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders/SU
11 squat cleans, 100/65 .Scaled 70/40
If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders/SU
9 squat cleans, 125/80 . Scaled 80/50
If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders/SU
7 squat cleans, 140/90 . Scaled 90/60

Stop at 20 minutes.

HEAVY DAY
A. 4*5 Back Squat
B. 3*10 Bulgarian Split Squat Super Set 3*15 Swiss Ball Leg Curl
C. 4*5 Bench Press
D. 3*12 Dips Super Set Super Set 12 High Pull Barbell Row
E. 3*10 Strict Hanging Leg Raises Super Set 3*12 GHD Back Extensions

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WOD 26.2.19 (GMW)

PRO/ROOKIES: 20 min AMRAP 50/35 Goblet Squat RX 24 kg, 50/35 Push Ups, 100 DU/SU

HEAVY DAY
A. Super set 4*8 Front squat – 4*3 Peg board climb or Leg less rope climb or 8 Chin ups strict
B. Super set 3*20 Back Rack loaded lunges – 3*12 Inverted row feet on a box.
D. Super set 3*16 Renegade Row – 3* 12 Ring Dips
D. Super set 3*20 Sit Ups crossed arms weighted if possible – 3*15 GHD Back Extensions.

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BenchMark ”THE CHIEF” Saturday 23.2.19 (WGM)

PRO/ROOKIES: Five 3 min AMRAPs with 1 min Rest between each AMRAP: 3 Power Cleans 60/40 kg, 6/4 Push-Ups, 9/7 Air Squats.

*Complete as many rounds as possible (AMRAP) in 3 minutes, then rest 1 minute. Start each 3-minute cycle where you left off on the previous cycle. Repeat for a total of 5 cycles. Count total rounds and reps completed.

ENDURANCE WOD: 4 min Max Cal Assault, 2 min REST, 4 min Max Cal Row, 2 min REST, 4 min Cap 800 m Run, 2 min REST, 2 min Max Cal Assault, 1 min REST, 2 min Max Cal Row, 1 min REST, 2 min Cap 400 m Run

HEAVY DAY

A. Super set 4*8 Push press – 20 m Sled Push
B. Super Set 4*12 side shoulder raises – 4*20-15 Swiss Ball Leg Curls
C. Super Set 3* 12 KB Swing – 3*10 Kick Backs (10L/10R) (triceps)
D. 4* 20 Plank push & pull db 10L/10R.

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Team WOD 9.2.19 (MW)

PRO/ROOKIES: Couples 20 min AMRAP 3 Power Snatch RX 60 kg, 15 Wall Ball Shots, 200 m Run.

ENDURANCE WOD: Every 5 min for 30 min 1st 15 Box Jumps, 500 m Row, 2nd 20 Wall Ball Shots, 400 m Ski Erg, 3rd 20 Sit Ups, 20 Cal Ski Erg.

HEAVY DAY

A. Super set 4*8 Push press – 20 m Sled Push
B. Super Set 4*12 side shoulder raises – 4*20-15 Swiss Ball Leg Curls
C. Super Set 3* 12 KB Swing – 3*10 Kick Backs (10L/10R) (triceps)
D. 4* 20 Plank push & pull db 10L/10R.

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