Tagged as: BURPEES

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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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WOD 15.6.19 (GW)

PRO/R00KIES: 10 Rounds for time 3 Squat Clean RX 60 kg, 6/5 Burpees, 9/7 Pull Ups

ENDURANCE:
4 min Max ROW, 1 min REST, 4 min Max Assault, 1 min REST, 4 min Max Ski Erg, 1 min REST,
3 min Max ROW, 1 min REST, 3 min Max Assault, 1 min REST, 3 min Max Ski Erg, 1 min REST,
2 min Max ROW, 1 min REST, 2 min Max Assault, 1 min REST, 2 min Max Ski Erg, 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 8.6.19 (MGW)

PRO/R00KIES: 20 min AMRAP 7 Hang Power Clean RX 60 kg, 7 Front Squat 60 kg, 9 Burpees, 200 m Run.

ENDURANCE: THE GHOST: 6 Rounds 1 min MAX Row, 1 min MAX Burpees, 1 min MAX DU, 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 3.6.19 (MGW)

PRO/ROOKIES: 20 min AMRAP 9 Chest to Bar, 12 Burpees, 20 Front Rack one arm Lunges RX 24 kg, 200 m Run.

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 31.5.19 (GM)

PRO/R00KIES: 800 m Run, 40/30 Burpees, 20 DU/SU, 600 m Run, 30/20 Burpees, 40 DU/SU, 400 m Run, 20/10 Burpees, 60 DU, 200 m Run, 10/5 Burpees, 80 DU/SU.

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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