Tagged as: BURPEES

WOD 4.11.17 (GM)

PRO/ROOKIES: FOR TIME 400m Run, 21/15-15/12-9/7 Toes to Bar, Burpees, 600 m Run, 9/7-15/12-21/15 Burpees, Toes to Bar, 400 m Run

HEAVY DAY:

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



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WOD 1.8.17 (MG)

PRO/ROOKIES: 5 rounds for time 12/9 Burpees 15/12 Toes to bar 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 25.7.17 (MGW)

PRO/ROOKIES: 20 min EMOM 1st min 9 thrusters RX 50 kg, 2nd min 9/7 Burpees, 3rd min 35/25 DU, 4th min REST.

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 5.7.17 (MG)

PRO/ROOKIES: Tabata ROW alternating Box Jumps, 1 min Rest, Tabata Assault alternating Burpees 1 min Rest 1500/1200 m Run

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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WOD 22.6.17 (GW)

PRO/ROOKIES: For time 5-10-15-10-5 Burpees, Pull Ups, Hang Power Snatch RX 40 kg.

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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WOD 16.6.17 (GW)

PRO/ROOKIES: 20 min EMOM 1st min 20 Goblet Lunges RX 24 kg, 2nd min 30 sec alternating waves battle ropes, 3rd min 12/10 Burpees, 4th min 20/15 V ups, 5th min 20 superman back extensions

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 7.6.17 (MG)

PRO/ROOKIES: Every 5 min for 25 min 750/600 m Run, 10/8 Burpees, 10/8 Toes to Bar

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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