Tagged as: BURPEES

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WOD 23.9.19 (GW)

PRO/ROOKIES:
7 min AMRAP 15 Goblet Squat RX 24 kg, 12 KB Swing RX 24 kg, 9 Burpees. 2 min REST,
5 min AMRAP 12 Goblet Squat RX 24 kg, 9 KB Swing RX 24 kg, 7 Burpees. 1 min REST,
3 min AMRAP 9 Goblet Squat RX 24 kg, 7 KB Swing RX 24 kg, 5 Burpees.

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 12.9.19 (GW)

PRO/R00KIES: For time 21-15-9 Power Clean RX 50 kg, Burpees, 3 min Strict Rest then 21-15-9 Front Squat RX 50 kg, Toes to Bar. 18 min Cap

MASTER CLASS: For time 21-15-9 Power Clean RX 50-60-70 kg, Bar face Burpees, 3 min Strict Rest then 21-15-9 Front Squat RX 50-60-70 kg, Toes to Bar. 18 min Cap

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 6.4.19 (GW)

PRO/R00KIES: Couples 20 min AMRAP as a team 400 m Farmer Walk RX 24 kg each hand, 50 Burpees, 50 KB Swing RX 24 kg, 200 m Run.

HEAVY DAY:
A. 4*8 Shoulder Press
B. 3*40 m Sled Sprint Push
C. 4 Super set 20 Standing Arnold alternate shoulder presses, 20 step elevated Single leg bridges
D. 3 Tri set 20 alternate dumbbell front shoulder raises, 20 Band Reverse flies, 8 single dumbbell dead lifts.

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WOD 28.8.19 (M)

PRO/R00KIES: For time 10 Rounds 10/7 Burpees, 250/200 m Run, 2 min Strict Rest. Skill Hand Walk/Handstand

HEAVY DAY:
A. 4*8 Dead lift
B. Super set 3*16 Farmer load Bulgarian Split squat – 3*12 pull ups Loaded if possible with med ball between legs
C. Super Set 3*16 dumbbell row (8+8) – 3*15 Pull over
D. Tri set 3*45 sec elbow side plank – 30 sec Reverse Crunches

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WOD 17.7.19 (MG)

PRO/R00KIES:
A. For time 750/600 m RUN 4 min Cap, 2 min REST,
B. 4 min AMRAP 10/8 Cal Ski Erg, 8/6 Box Jumps RX 60 cm, 2 min REST, C. For time 750/600 m RUN 4 min Cap, 2 min REST,
D. 4 min AMRAP 10/8 Burpees, 35 DU/SU, 2 min REST,
E. For time 750/600 m RUN 4 min Cap.

HEAVY DAY:
A. 4*8 Dead lift
B. Super set 3*16 Farmer load Bulgarian Split squat – 3*12 pull ups Loaded if possible with med ball between legs
C. Super Set 3*16 dumbbell row (8+8) – 3*15 Pull over
D. Tri set 3*45 sec elbow side plank – 30 sec Reverse Crunches

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Team WOD ”THE MAN GEORGE GEORGIADIS’’ 9.7.19 (MGW)

PRO/ROOKIES: Couples 20 min AMRAP as a team – 50 Strict Ring Pull Ups or Chin Ups, every they time break the reps PRO 3 Ring Muscle Ups, Rookies 6 Burpees, 100 Wall Ball Shots RX 20 lb, every time they break the reps 35 DU/50 SU.

HEAVY DAY:
A. 4*10 Front squat
B. Super set 4*12 single leg hip thrusters – 4*10 Shoulder Press
C. Super set 3*12 KB Swing – 3*12 dips loaded if possible
D. Tri Set 3 * 1 min Plank – 20 Obligue sit ups – 20 superman back extensions

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WOD 2.7.19 (GW)

PRO/ROOKIES: For time 40 Strict Hand Stand Push Ups, Then 21 Hang Power Clean RX 60 kg, 9 Burpees, 15 Power Clean RX 70 kg, 15 Burpees, 9 Clean RX 80 kg, 21 Burpees.

HEAVY DAY:
A. 4*10 Front squat
B. Super set 4*12 single leg hip thrusters – 4*10 Shoulder Press
C. Super set 3*12 KB Swing – 3*12 dips loaded if possible
D. Tri Set 3 * 1 min Plank – 20 Obligue sit ups – 20 superman back extensions

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WOD 25.6.19 (GW)

PRO/ROOKIES: 18 min EMOM 1st 15 Slam Ball Throws RX 12 kg, 2nd 9/7 Burpees, 3rd 7 Power Clean RX 60 kg.

HEAVY DAY:
A. 4 Super set 8 Dead Lift , 20 Goblet Lunges
B. 3 Super set 20 Jump Squat (Plate Loaded if possible), 40 m Sled Push
C. 4 Super set 10 Shoulder Press, 10 Chin Ups (Loaded if possible)
D. 3 Super set 10 Arnold Press, 12 Ring Rows
E. 3 Super set 20 Plank KB transfers side to side (10L/10R), 25 reverse crunches

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WOD 22.6.19 (GW)

PRO/R00KIES: 21 min EMOM 1st 8/6 Burpees Jump Over the Box RX 60 cm, 2nd 10/8 Ring Dips, 3rd 12 KB Swing RX 24 kg

ENDURANCE:
A.90 Cal Assault Bike 6 min Cap.
C.6 min EMOM ODD 45 sec Max Effort DU, Even 1 min REST,
D.1000 m Row 6 min Cap,
E.6 min EMOM ODD 45 sec Max Effort Slam Ball Throws RX 12kg, Even 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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WOD 20.6.19 (WG)

PRO/R00KIES: For time 21-15-9-5 Dead Lift RX 100 kg, Chest to Bar Pull Ups/Pull Ups. Cash Out 30 Burpees.

MASTER CLASS: For time 30 Burpees, 21-15-9-5 Dead Lift RX 100 kg, Chest to Bar Pull Ups. Cash Out 50 m Hand Walk.
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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