Tagged as: BATTLE ROPE WAVES

.

WOD 20.7.18 (M)

PRO/ROOKIES: Tabata Battle Ropes alternating Jumps over the box, 2 min REST, 1000/800 m Run 6 min Cap, Tabata Assault Bike alternating, 2 min REST 1000/800 m Run 6 min Cap.

HEAVY DAY

A. 4*8 Shoulder Press
B. 3*40 m Sled Push or box push.
C. 3 Super set 16 Arnold alternate shoulder presses 8L/8R, 20 Single leg hip thrusters banded 10L/10/R
D. 3 Super set 16 Plank Kettlebell Passes 8L/8R, 10 Strict toes to bar.



Book your Class


FitnessArt


WOD 6.10.17 (M)

PRO/ROOKIES: TABATA ASSAULT, 1 min REST, 1000/800 m Run 5 min CAP, TABATA Battle Ropes alternate DU, 1 min REST, 1000/800 m Run 5 min CAP.

HEAVY DAY:

4*8 Dead lift
3*16 farmer loaded step up
3*8 Arnold shoulder presses
3*8 ring pull ups (loaded if possible)
3*15 deficit push ups narrow (loaded if possible)



Book your Class


FitnessArt

FO


WOD 7.7.17 (M)

PRO/ROOKIES: Five 5 min Rounds 00:00 – 00:01 min 50 DU/60 single, 00:01 – 00:02 min 120/100 m Suttle run (20 m distance), 00:02 – 00:03 min 30 sec Battle ropes double waves, 00:03 – 00:05 200 m Run.

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.



Book your Class


FitnessArt


UA-17579210-1