Tagged as: AMRAP

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WOD 18.11.19 (GW)

PRO/ROOKIES: For 24 min 2 min MAX 2 min REST. AMRAP 3 Dead Lift RX 100 kg, 5 Burpees, 7 KB Swings.

HEAVY DAY:
A.4 Super Sets 5 Back Squat + 7 Box Jump RX 75 cm
B.3 Super Sets 12 Front Rack Lunges (6L/6R)+ 20 Jump Lunges
C.4 Super Sets 5 Bench Press + 10 Plyo Push Ups (use step if possible)
D.3 Super Sets 10 Incline Dumbbell Bench Press + 10 Ring Dips
E. 3 Tri Set 20 Russian twists, 15 Loaded Sit Ups, 15 Ghd Back Extensions

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Hero WOD Saturday ARTIE 16.11.19 (GW)

PRO/R00KIES: ARTIE 20 min AMRAP 5 Pull Ups, 10 Push Ups, 15 Air Squats, 5 Pull Ups, 10 Thrusters RX 40 kg.

ENDURANCE WOD:
2 min Max cal, 1 min REST, 1 Min Max Cal, 1 min REST, 45 sec Max Cal, 1 min REST, 30 sec Max Cal, 1 min REST.
a. Speed Fit
b. Ski Erg
c. Assault Bike.

HEAVY DAY:
A.4 Super Sets 40 m backward Sled Drag + 40 m Farmer Carry.
B.3 Super Sets 20 m Waiters Walking Lunges every 10 m switch sides + 30 Sec max lateral steps with band 2 Steps left,2 right.
C.4 Super Sets 5 Barbell Shoulder Press + 12 Arnold Press.
D.3 Super Sets 12 Barbell Curls + 12 Narrow Grip dumbbell tricep presses.
E. 3 Tri Set 10 Strict Toes to Bar, 16 obligue GHD Sit Ups, 30 Sec Side Plank each side (raise the leg if possible)

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WOD 12.11.19 (GWM)

PRO/ROOKIES: 20 min AMRAP 9 Toes To Bar, 12 Burpees to plate, 16 OH plate loaded Lunges 20 kg, 24 DU.

HEAVY DAY:
A.4 Super Sets 5 Back Squat + 7 Box Jump RX 75 cm
B.3 Super Sets 12 Front Rack Lunges (6L/6R)+ 20 Jump Lunges
C.4 Super Sets 5 Bench Press + 10 Plyo Push Ups (use step if possible)
D.3 Super Sets 10 Incline Dumbbell Bench Press + 10 Ring Dips
E. 3 Tri Set 20 Russian twists, 15 Loaded Sit Ups, 15 Ghd Back Extensions

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TEAM WOD 9.11.19 (MW)

PRO/R00KIES: Couples – 7 min AMRAP. Buy in 400 m Run. Remaining of time I go u go 7 Power Snatch, 7 OH Squat. 2 min REST.
5 min AMRAP. Buy in 200 m Run. Remaining of time I go u go 5 Power Snatch, 5 OH Squat. 1 min REST. 3 min AMRAP. Buy in 100 m Run. Remaining of time I go u go 3 Power Snatch, 3 OH Squat. RX 40 kg

ENDURANCE WOD
3 Rounds of:
30 sec medium pace,
20 sec hard pace,
10 sec harder pace,
Rest 30 Sec.
Ski Erg, Row, Assault Bike, SpeedFit

HEAVY DAY:
A.4 Super Sets 40 m backward Sled Drag + 40 m Farmer Carry.
B.3 Super Sets 20 m Waiters Walking Lunges every 10 m switch sides + 30 Sec max lateral steps with band 2 Steps left,2 right.
C.4 Super Sets 5 Barbell Shoulder Press + 12 Arnold Press.
D.3 Super Sets 12 Barbell Curls + 12 Narrow Grip dumbbell tricep presses.
E. 3 Tri Set 10 Strict Toes to Bar, 16 obligue GHD Sit Ups, 30 Sec Side Plank each side (raise the leg if possible)

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WOD 7.11.19 (GW)

PRO/R00KIES: Three 5 min AMRAP 20 Alternating Single Arm Rack Lunges RX 24 kg KB, 12 Alternating KB Snatch RX 24 kg, 9 Toes to Bar 2 min Rest Between.

MASTER CLASS: Three 5 min AMRAP 20 Alternating Single Arm Rack Lunges RX 24 kg KB, 12 Alternating KB Snatch RX 24 kg, 9 Toes to Bar, 3 Bar Muscle Up. 2 min Rest Between.

HEAVY DAY:
A.4 Super Sets 5 Dead Lift + 40 m Sled Push
B.3 Super Sets 16 Farmer Loaded Back Step Lunges (6L/6R)+ 12 Hip Thrusters
C.4 Super Sets 5 Loaded Negative if possible strict Pull Ups + 16 Renegade Rows
D.3 Super Sets 12 Inverted Rows elevated feet + 10 Barbell High Pull Row Wide Grip
E. 3 Tri Set 20 GHD Sit Ups, 15 Banded Wood Chops , 12 Slam Ball Throws.

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WOD 29.10.19 (MGW)

PRO/ROOKIES: 20 min AMRAP 7 Hang Power Clean RX 60 kg, 10 Front Rack Lunges RX 60 kg, 15 Hand Release Push Ups, 200 m Run.

HEAVY DAY:
Α. 4 Super Set 8 Dead Lift + 8 Bench Press
B. 3 Super Set 10 barbel Hip Thrusters + 12 decline push ups
C. 3 Super Sets 16 Suitcase Box Step Ups + 12 db Pull Over
D. 3 Tri Sets 15 Swiss Ball Crunches + 10 strict hanging leg raises, + 20 (10+10) wall ball side throws

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WOD 26.10.19 (GWM)

PRO/R00KIES: 20 min AMRAP 5 Hang Power Snatch RX 50 kg, 7 Toes to Bar. Every 3 Rounds 400 m Run.

ENDURANCE WOD: 2 Rounds of:
3 min MAX Cal Row, 2 min REST,
3 min Max Burpee Box Jumps, 2 min REST,
3 min Max Cal Ski Erg, 2 min REST,
3 min Max Cal Speed Fit, 2 min REST.

HEAVY DAY:
A. 4*8 Heavy Thrusters
B. 3*3 Rope Climbs or 10 strict chin ups
C. 4*20 m Sled
D. 4*30 m Farmer Carry
E. Tri Set 20 V Ups, 1 min Side plank each side, 15 GHD back extensions

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CrossFit Open 20.2 Open WOD 19.10.19 (WGM)

PRO/R00KIES: 20 min AMRAP: 4 DB Thrusters, 6 Toes To Bar, 24 DU.
22,5/15 kg dumbbells

ENDURANCE WOD: 1 min Max, 30 sec REST, 45 sec Max, 30 sec REST, 30 sec Max, 30 sec REST.
A. Assault Bike
B. DU
C. Burpees
D. Slam Ball Throws

HEAVY DAY:
A. 4*8 Heavy Thrusters
B. 3*3 Rope Climbs or 10 strict chin ups
C. 4*20 m Sled
D. 4*30 m Farmer Carry
E. Tri Set 20 V Ups, 1 min Side plank each side, 15 GHD back extensions

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Team WOD 7.10.19 (MGW)

PRO/ROOKIES: Couples 20 min AMRAP 10 Wall Ball Shots RX 20 kg, 5 Power Clean RX 60 kg, 400 m Run.

HEAVY DAY:
Α. 4 Super Set 8 Dead Lift + 8 Bench Press
B. 3 Super Set 10 barbel Hip Thrusters + 12 decline push ups
C. 3 Super Sets 16 Suitcase Box Step Ups + 12 db Pull Over
D. 3 Tri Sets 15 Swiss Ball Crunches + 10 strict hanging leg raises, + 20 (10+10) wall ball side throws

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WOD 27.9.19 (MGW)

PRO/R00KIES: 20 min AMRAP 200 m Run, 25 Ground to OH RX 20 kg Plate, 200 m Run, 50 Alternating OH Lunges RX 20 kg plate, 200 m Run, 25 Toes to Bar.

HEAVY DAY:
A. 4*8 Shoulder Press
B. 3*40 m Sled Sprint Push
C. 4 Super set 20 Standing Arnold alternate shoulder presses, 20 step elevated Single leg bridges
D. 3 Tri set 20 alternate dumbbell front shoulder raises, 20 Band Reverse flies, 8 single dumbbell dead lifts.

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