Tagged as: BURPEE

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WOD 17.12.18 (WG)

PRO/ROOKIES: 10/8 Rounds for time 10 Ground to OH RX 20 kg, 8 Plate facing Burpees, 6 Chest to Bar/Pull Ups. 20 min Cap

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 10 KB plank transfers side to side , 12 sited dumbbell bicep curls.



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Team WOD 6.6.18 (M)

PRO/ROOKIES: Every 5 min for 25 min – 500/400 m Run, 12/9 Burpees jump over team mates plank (elbow plank hold).

HEAVY DAY

A. Super set 4*6 Dead lift – 4*8 Bench Press
B. Super set 3*16 Alternate Box Step Up – 3*12 Loaded dips
C. Super Set 3*12 Pull over – 3*10 Barbell curls
D. Super Set 3*12 Strict leg raises (απο το μονόζυγο) + max effort push ups



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WOD 15.5.17 (MGW)

PRO/ROOKIES: Five 4 min Rounds: 0-1 min 10 Dead Lift RX 100 kg, 1-2 min 12/10 Burpees + 12/10 Sit Ups, 2-4 min 250 m Run

MASTER CLASS: For time 21 DL RX 110 kg, 15 Hang clean RX 80 kg, 9 Shoulder to OH RX 70 kg, 50 Toes to Bar.

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 , 20 alternate sited dumbbell bicep curls.



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WOD 22.3.18 (GW)

PRO/ROOKIES: 21-15-9-7 Front Squat RX 60 kg, Toes to Bar. Buy in 30/20 Burpees.

MASTER CLASS: 21-15-9-7 OH Squat RX 60 kg, Toes to Bar. Buy in 30 Burpee Face the Bar jump over.

HEAVY DAY:

A. 4*8 Shoulder Press
B. 3 set 20 walking Farmer loaded lunges
C. 3 super set 12 KB swing, 10 bicep curls
D. 3*12 Set side raises
E. 3*20 V ups



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WOD 3.2.17 (MGW)

PRO/ROOKIES: 15 min AMRAP – 5 Dead Lift RX 110 kg, 7 Burpees, 9 Ring Dips. Buy in 1000 m Run.

HEAVY DAY:
A. Super set 4*5 Hang Power Clean – 4*8 Push press
B. Super Set 3*12 side shoulder raises – 3 *15 – 12 Glute hamstring push up
C. Super Set 3* 30 sec battle ropes – 3*16 Plank to Push Up.
D. 3* 20-15 GHD sit ups loaded if possible.



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WOD 22.11.17 (MG)

PRO/ROOKIES: 20 min EMOM 1st 12/9 Burpee, 15/10 Ring Rows, 3rd 200 m RUN, 4th REST
HEAVY DAY:

A. Super set 4*5 Βαck squat – 4*3 Leg less rope climb or 8 Chin ups strict
B. Super set 3*8 Front loaded lunges (no alternate legs 8+8) – 3*12 Inverted row (a teammate hold your feet)
C. Super set 3*12 Strict pull ups – 3*12 dumbbell sited tricep extensions
D. Three set 3*20 Russian twist – 3*20 Superman back extensions – 3*15 V ups



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WOD 8.11.17 (MG

PRO/ROOKIES: 4 Rounds 5 min each: 200 m Run, 12/9 Burpees, 12/9 Wall Ball Shots, 35 DU. Add one more rep on Burpees and wall ball every time you start a new round.

HEAVY DAY:

A. Super set 4*5 Βαck squat – 4*3 Leg less rope climb or 8 Chin ups strict
B. Super set 3*8 Front loaded lunges (no alternate legs 8+8) – 3*12 Inverted row (a teammate hold your feet)
C. Super set 3*12 Strict pull ups – 3*12 dumbbell sited tricep extensions
D. Three set 3*20 Russian twist – 3*20 Superman back extensions – 3*15 V ups



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WOD 9.11.16 (G)

PRO/ROOKIES: 12 min EMOM 1st min 6/3 Muscle Up or 6 Ring Dips, 2nd 7/5 Burpee Box Jump, 3rd min 12/10 Sit Ups

HEAVY DAY: Front Squat 4×8, Pull Ups 4×8 (weighted), One Arm Row 4×10 (each), 3×3 Rope Climb super set 3×8 Bench Press close grip.



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WOD 11.10.16 (MG)

PRO/ROOKIES: 1000/800 m Run 5 min Cap. 1 min Rest then 9 min AMRAP 7 Burpees, 9 toes to Bar, 25 DU.

HEAVY DAY: Back squat 4*8, lunges front rack load 4*16 (8R+ 8L), 4*8 Bench press,
3*8 Loaded Dips, 3*failure deficit push ups.



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