Tagged as: BOX JUMP

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Team WOD 6.9.18 (WG)

PRO/ROOKIES: 3 team mates. Three 5 min AMRAP Rounds with 2 min REST. 5 Hang Power Clean to OH RX 40 kg, 5 Box Jump 60 cm, 5 Ring Dips.

MASTER CLASS: Three 5 min AMRAP 5 Hang Power Clean to OH RX 60 kg each hand, 5 Box Jump RX 75 cm, 5 Ring Muscle Up, 2 min REST.

HEAVY DAY

4*8 Bench Press
4*8 pull ups
3*12 dips loaded if possible
3*12 inverted row
3*15 plate Loaded push ups
3*15 pull over
3*10 dumbbell one arm row



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WOD 8.8.18 (MGW)

PRO/ROOKIES: 20 min AMRAP 5 Chest to Bar Pull Ups/Pull Ups, 7 KB Swing RX 24 kg, 12 Goblet Lunges RX 24 kg. EVERY 4 min 200 m Run.

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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WOD 3.7.18 (GW)

PRO/ROOKIES: EMOM 1st min 10 Push Press RX 60 kg, 2nd min 30/20 Air Squat, 3rd min 7/5 Burpee + 7/5 Box Jump RX 75 cm, 4th min REST.

HEAVY DAY

A. 4*5 Back Squat
B. 3 Supers set 16 Farmer Loaded back step Lunges, 10 Bench Press
C. 3 Super set Max Effort Push Ups, 10 bicep curls barbell
D. 3 Tri set 15 Pull Over, 12 Loaded Dips, 20 alternate dumbbell hummer curls



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WOD 17.5.17 (MG)

PRO/ROOKIES: 15 min window, 1500/1200 m Run then AMRAP 3 Strict Hand Stand Push Ups (deficit if possible), 5 Ring Dips, 7 Box Jump

HEAVY DAY

A. 4*8 Dead lift
B. 4*10 Loaded Pull Ups
C. 3 Super set 15 Ring Row 15 Pull over
D. 3 Super set 8 Loaded Chin Ups, 10 Loaded Dips.



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WOD 19.3.18 (MG)

PRO/ROOKIES: For time 1000/800 m Run 6 m Cap, then 15 m EMOM 1st 12 Chest to Bar Pull Ups/ Pull Ups, 2nd 12/10 Box Jump, 3rd 15/12 Sit Ups.

HEAVY DAY:

A. 4*5 back squat
B. 4*8 bench press super sets 4*16 step back lunges farmer loaded
C. 3 dips max effort + 15-20 leg curl Swiss ball
D. 3 super Set 20 Russian twist + 20 mountain climbers.



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WOD 20.4.17 (GM)

PRO/ROOKIES: 5 Rounds for time 400 m Run, 7/4 Muscle Up or 8 Ring Dips, 8 Box Jump.

HEAVY DAY:

A. 4*8 Dead lift
B. 4*10 Loaded Pull Ups
C. 3 Super set 15 Ring Row 15 Pull over
D. 3 Super set 8 Loaded Chin Ups, 10 Loaded Dips.



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HERO WOD Jeremiah 17.2.18 (GW)

PRO/ROOKES: For Time – 7 rounds:
15/10 KB Swing RX 24 kg, 15/10 Power Clean RX 40 kg, 15/10 Box Jumps.

HEAVY DAY:

A. 4*8 Loaded Pull Ups
B. 4*10 Bulgarian split squat farmer load
C. 3 Super set 12 Single arm dumbbell Row 15 banded Hip thrusters
D. 3 12 Arnold press Super set 12 Loaded sit Ups



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WOD 28.3.17 (GW)

PRO/ROOKIES: 20 min AMRAP 21/18 Swings, 15/12 Chest to Bar Pull Ups/Pull Ups, 9/7 Box Jump, 1 min STRICT rest.

HEAVY DAY:
A. 4*6 back squat
B. 3*16 step back lunges farmer loaded super set 3*20 swiss ball leg curl
C. 4*5 bench press
D 3*12 dips super set max effort push ups
E 3 Set 12 toes to bar super set 15 hip extensions



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WOD 6.2.18 (GW)

PRO/ROOKIES: 15 min EMOM 1st 15/12 Pull Ups, 2nd 12/10 Box Jump with step back, 3rd 20/15 V ups, 2 min Rest then Sally Up Sally Down Back Squat RX 50 kg

HEAVY DAY:

A. 4*8 Front Squat
B. 4*8 Shoulder Press
C. 3 Super set 16 Back loaded forward Lunges 10 Shoulder high pull
D. 3 super set 12 side shoulder raises , 12 barbell bicep curls.



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