Tagged as: BOX JUMP

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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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WOD 19.3.19 (GW)

PRO/ROOKIES: 2 min ON AMRAP, 2 min OFF for 20 min 9 KB Swing RX 24 kg, 7 Chest to Bar/Pull Ups, 5 Box Jumps RX 75 cm.

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 20.2.19 (MG)

PRO/ROOKIES: Every 6 min for 24 min a. 1000/800 m Run, b. 21-15-9-7/0 Box Jump, Toes to Bar, c. 1000/800 m Run, d. 1000/800 m Row

HEAVY DAY:
A. Super set 4*6 Dead lift – 4*8 Bench Press
B. Super set 3*16 Box Step Up farmer loaded (8L/8R) – 3*10 single arm kb press.
C. Super Set 3*12 Hip Thrusters – 3*15 push ups
D. Super set 3*12 Strict leg raises (απο το μονόζυγο) 3*10 Barbel Curls
E. 3*12 GHD leg raises ( hip extensions)

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WOD 25.1.18 (MGW)

PRO/ROOKIES: 20 min AMRAP 15/12 Sumo Dead Lift High Pull RX 50 kg, 400 m Run, 15/12 Box Jump, 400 m Run.

HEAVY DAY

A. 4*5 Shoulder Press
B. 3*40 m Sled Push
C. 3 super set 10 Single Arm KB Swing, 12 Hip Thrusters Banded
D. 3 Super set 10 Side Shoulder Raises , 10 Barbell Curls

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WOD 4.1.18 (MGW)

PRO/ROOKIES: 20 min EMOM 1st 15 KB Swing RX 24 kg, 2nd 12/9 Box Jump, 3rd 15/10 Cal Assault Bike 45 sec cap, 4th REST

HEAVY DAY

A. 4*5 Shoulder Press
B. 3*40 m Sled Push
C. 3 super set 10 Single Arm KB Swing, 12 Hip Thrusters Banded
D. 3 Super set 10 Side Shoulder Raises , 10 Barbell Curls



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