Tagged as: BOX JUMP

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WOD 6.12.19 (MGW) ΧΡΟΝΙΑ ΠΟΛΛΑ ΝΙΚΟ & ΝΙΚΟΛΕΤΑ!

PRO/R00KIES: 4 Rounds – 1 min ON, 1 min OFF. A. 20 m Max Suttle Run, B. AMRAP 8 Renegade Rows, 5 Ring Dips, C. Max Slam Ball Throws, D. Max Box Jumps RX 75 cm.

HEAVY DAY:
4*8 Dead Lift
4*3 Rope Climb
4*40 m Sled Push
4*80 m Farmer Carry
4*20 GHD Obligue Sit Ups
3*30 Sec Max Reps Mountain Climbers

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TEAM WOD 22.10.19 (M)

PRO/R00KIES: 3 Team mates – FOR TIME
1000 m Run, 90 Slam Ball Throws RX 12 kg, 60 Box Jumps,
800 m Run, 75 Slam Ball Throws RX 12 kg, 45 Box Jumps,
600 m Run, 60 Slam Ball Throws RX 12 kg, 30 Box Jumps,
400 m Run, 45 Slam Ball Throws RX 12 kg, 15 Box Jumps,
200 m Run.

HEAVY DAY:
A. 4 Super Sets 8 Front Squat + 8 Strict loaded pull ups (med ball between legs)
B. 3 Super Sets 20 meter single rack walking lunges (10L/10R) + 10 Pendley Rows
C. 3 Super Sets 15 leg Curl Swiss Ball + 15 Ring Rows
D. 3 Tri sets 16 GHD Obligue Sit UPS + 12 Slam Balls + 40 mountain climbers

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Benchmark Saturday 12.10.19 (MGW)

PRO/R00KIES: Kelly 5 Rounds for time 400 m Run, 30/15 Box Jumps, 30/15 Wall Ball Shots RX 20 lb. 30 min Time Cap.

ENDURANCE WOD: 1000/800 m Run 6 min Cap. Then 16 min EMOM 1st min 12/9 Cal Prison Style Assault Bike, 2nd 12/9 Cal Ski Erg, 3rd 50 DU, 4th REST. Cash out 1000/800 m Run 6 min Cap.

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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WOD 16.9.19 (MGW)

PRO/ROOKIES: 5 Rounds 2 min On – 2 min OFF, AMRAP 3 Clean RX 80 kg, 5 Dead Lift 80 kg, 8 Box Jump.

HEAVY DAY:
A. 4*5 Dead Lift
B. 3*12 Bulgarian split squat
C. 4 Super set 8 Wide grip Loaded Pull Ups, 10 narrow grip bench press
D. 3 Tri set 15 Inverted Row, 12 side shoulder raises, 10 sitted tricep extensions

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Team WOD 4.9.19 (M)

PRO/R00KIES: Team of three. 2 Rounds of – 6 min AMRAP 10/7 Jump Over the Box RX 60 cm, 10/7 Cal Assault Bike, 10/7 Cal Ski Erg. 2 min REST, 1200 m Run 8 min Cap.
* Skil Ring Muscle Up.

HEAVY DAY:
A. 4*5 Back Squat
B. 3*16 Farmer Loaded back step Lunges
C. 4 Super set 8 Bench Press 10 bicep curls bar
D. 3 Tri set 15 Pull Over, 12 Loaded Dips, 20 alternate dumbbell hummer curls

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Team WOD 26.6.19 (M)

PRO/R00KIES: 5 Rounds for time, 5 team mates, 5 Stations a. 200 m Run, b. 60 DU, c. 15/12 Cal Assault, d 15/12 Box Jumps, 80 mountain Climbers.

HEAVY DAY:

A. 4 Super set 10 Back Squat, 20 Leg Curl Swiss Ball
B. 3 Super set 20 Jump Squat , 30 sec side steps with band (2 steps right/ 2 steps left)
C. 4 Super Set 10 Bench Press, 10 Pendley Rows
D. 3 Super Set 10 Incline db Bench Press, 10 Pull Ups
E. 3 Super set 20 Obligue GHD Sit Ups, 45 sec Side Plank (elbow)

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WOD 14.6.19 (MG)

PRO/R00KIES: 4 Rounds of: 1 min Max Assault, 1 min REST, 1 min Max Hand Release Push Ups, 1 min REST, 1 min Max Ski Erg, 1 min REST, 1 min Max Box Jumps, 1 min REST.

HEAVY DAY:
A. 4 Super set 30 m Lunges one arm front rack, 15 db Dead Lifts
B. 3 Super set 10 Sumo Squat High Pull, 10 Dips Loaded if Possible
C. 4 Super set 15 Push Ups Loaded if possible, 10 Hammer db curls
D. 3 Super set 10 one arm db Row, 10 db French extensions
E. 3 Super set 25 Crunches, 30 sec max L hold from parallettes.

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Team WOD 29.5.19 (MG)

PRO/R00KIES: Couples I go you go 30 min AMRAP 400 m Run, 30/20 Push Ups, 20/15 Box Jump.

HEAVY DAY:
A. 4*10 Dead Lift
B. 3* 20 Goblet Lateral Lunges (10L/10R)
C. 3 Super Set 12 Bench Press, 12 Sumo Dead Lift High Pull
D. 3 Super Set 12 Dips Loaded if possible , 12 Dumbbell Pull Over
E. 3 Super Set 10 Strict Toes to Bar, 30 sec Swiss Ball Plank Roll Out.

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WOD 24.5.15 (MGW)

PRO/R00KIES: 3 rounds of – 3 min AMRAP 7 Hang Power Snatch RX 40 kg, 7 Box Jump RX 60 cm, 1 min REST, 500/400 m Run 3 min Cap, 1 min REST.

HEAVY DAY:
A. 4* 2 min MAX meter Sled Push
B. 3 Super Set 12 Shoulder Press, 20 Swiss Ball Leg Curl
C. 3* 2 min Max meter Backward Sled drag, 12 Side shoulder raises
D. 3 Super Set 24 Around the world Shoulder exercise (plate 12L/12R), 12 Barbell bicep Curls.
E. 3*20 – 15 GHD sit ups, 20- 15 Swiss Ball Pikes
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WOD 29.3.19 (MGW)

PRO/ROOKIES: 3 Rounds: 2 min ON/ 2 min OFF
A.15 Toes to Bar/Knees to Chest + Max Meter Sled Push RX 80 kg,
B.12/9 Box Jump + 200 m Run.

HEAVY DAY:
A. 4*5 Shoulder Press
B. 3 Super Set 12 Narrow Push Ups loaded if possible, 10 Reverse flys
C. 4*30 m Walking Farmer Loaded Lunges
D. 3 Super sets 15 Slam ball throws + 10 Barbell Bicep Curls
E. 3 Super Sets 40 mountain Climbers , 20 Russian twists.

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