Tagged as: BURPEES

WOD 29.6.18 (MGW)

PR0/ROOKIES: 20 min EMOM 1st min 7 Hang Power Clean RX 60 kg, 7/5 Burpees, 2nd 45 sec MAX meter ROW, 3rd 200 m Run, 4th REST.

HEAVY DAY

A. Super set 4*8 THRUSTER
B. Super Set 4*12 side shoulder raises – 4 *15 Hip Thruster barbell
C. Super Set 4* lateral lunges 10 each side – 12 Ring Push Ups
D. 3 set 25 sec L Hold
E. 3 set 1 min side plank



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WOD 21.6.18 (WG)

PRO/ROOKIES: 5 Rounds for time 7 Hang Power Snatch RX 40 kg, 20 Back Rack Lunges RX 40 kg (10L/10R), 12/9 Burpee Jump Over the Bar, 2 min Strict REST.

MASTER CLASS

5 Rounds for time 3 Hang Power Snatch RX 60 kg, 4 Power Snatch 60 RX 60 kg, 16 Back Rack Lunges RX 60 kg (8L/8R), 35 DU, 2 min Strict REST. Cash out 30 Jump over the bar Burpees.

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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HERO WOD PETER BRENNAN 16.6.18 (MGW)

PR0/ROOKIES: 5 Rounds for Time 400 meter Run, 10 Overhead Squats RX 40 kg, 10 Burpees

HEAVY DAY

A. Super set 4*8 THRUSTER
B. Super Set 4*12 side shoulder raises – 4 *15 Hip Thruster barbell
C. Super Set 4* lateral lunges 10 each side – 12 Ring Push Ups
D. 3 set 25 sec L Hold
E. 3 set 1 min side plank



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Team WOD 30.5.18 (MGW)

PRO/ROOKIES: Couples Relays. 7 min AMRAP 10/8 Cal Assault, 15/12 KB Swing RX 24 kg. 2 min REST. 7 min AMRAP 10/8 Burpees, 25 DU/30 SU, 2 min REST, 7 min AMRAP 2*200 m Run

HEAVY DAY
a.4*8 Bench Press
b.Super set 3*12 dips + 3*15 pull over
c.4*8 pull ups
d.Super Set 3*12 inverted row + 20/15 Push ups
e.3*10 dumbbell one arm row



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WOD 23.5.18 (MGW)

PRO/ROOKIES: 20 AMRAP Ladder 24/21, 21/18, 18/15, 15/12, 12/9, 9/6, 6/3 Burpees, KB Swing RX 24 kg. between every step 200 m Run.

HEAVY DAY

a.4*8 Bench Press
b.Super set 3*12 dips + 3*15 pull over
c.4*8 pull ups
d.Super Set 3*12 inverted row + 20/15 Push ups
e.3*10 dumbbell one arm row



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Team WOD 10.5.18 (GW)

personal programming

PRO/ROOKIES: Couples. 15 min Cap, for time 21-15-9 OH Squat RX 50 kg, Ring Dips, then AMRAP I Go you Go 7/5 Burpees, 9/7 Sit Ups.

MASTER CLASS: 9 min AMRAP 5 Squat Snatch RX 50 kg, 5 Burpees Jump Over the Bar, 5 Bar Muscle Up. 3 min REST Then for time 100 DU, 50 Wall Ball Shots, 25 Cal Assault.

For time

HEAVY DAY:

a.4*8 Bench Press
b.Super set 3*12 dips + 3*15 pull over
c.4*8 pull ups
d.Super Set 3*12 inverted row + 20/15 Push ups
e.3*10 dumbbell one arm row



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WOD 25.4.18 (MG)

PRO/ROOKIES: 00:00 – 00:03 21/15 Burpees, 200 m Run, 00:03 – 00:07 15/9 Burpees, 400 m Run, 00:07 – 00:12 9/7 Burpees, 600 m Run, 00:12 – 00:18 5/3 Burpees, 800 m Run, 00:18 – 00:25 1000 m Run.

HEAVY DAY

A. 4*8 Bench Press
B 4*20 m Farmer load Walking Lunges
C. Super Sets 3*12 Arnold shoulder press 3*20 Ring Rows
D. Tri set 40 Mountain climbers, 30 Sit Ups, 15 sec Hanging L Hold



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WOD 26.2.18 (GW)

PRO/ROOKIES: For time 10,9,8,7,6,5,4,3,2,1 Front Squat RX 60 kg, Burpees, One Arm Ring Rows.

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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TEAM WOD 13.2.18 (MG)

PRO/ROOKIES: Couples – I go you go, 20 min AMRAP 9/6 Burpees, 9/6 Box Jumps. Every 3 rounds 400 m Run.

HEAVY DAY:

A. 4*8 Dead lift
B. 4*8 Bench press
C. 3 Super set 15 Ring Push Ups 15 Pull over
D. 3 Super set 10 Loaded Dips, 10 strict toes to bar



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WOD 5.2.18 (MGW)

PRO/ROOKIES: For time 200 m Run, 21 Hang Power Snatch RX 40 kg, 9 Burpees, 400 m Run, 15 Power Snatch RX 50 kg, 15 Burpees, 600 m Run, 9 Squat Snatch 60 kg, 21 Burpees.

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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