Tagged as: BOX JUMP

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Team WOD 25.2.20 (GW)

PRO/ROOKIES: Couples. As a Team 20 min AMRAP 20 Box Jump, 30 Ring Dips, 40 Toes to Bar, 50 Ring Rows.

HEAVY DAY:
A. super set 4*5 Back Squat + 10 Pull Ups Loaded
B. super set 3*20 Front Rack Lunges + 16 Renegade Rows
C. three set 3*10 Sumo Dead Lift High Pull + 8 Chin Ups + 10 barbell Curls
D. three Set 20 Swiss Ball Crunches + 15 Side Plank Rotations + 15 V Ups

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WOD 11.2.20 (GW)

PRO/ROOKIES:
3 Rounds 2 min ON 2 min OFF AMRAP 7 Box Jump 3 Power Clean RX 70 kg, 3 Rounds 2 min ON 2 min OFF AMRAP 7 Slam Ball Throws RX 12 kg, 5 Hang Power Clean 50 kg.

HEAVY DAY:
A. super set 4*5 Back Squat + 10 Pull Ups Loaded
B. super set 3*20 Front Rack Lunges + 16 Renegade Rows
C. three set 3*10 Sumo Dead Lift High Pull + 8 Chin Ups + 10 barbell Curls
D. three Set 20 Swiss Ball Crunches + 15 Side Plank Rotations + 15 V Ups

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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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