Tagged as: BURPEES

WOD 20.2.17 (GW)

PRO/ROOKIES: 21 min EMOM 1st min 7 Front Squat RX 70 kg, 2nd min 9 Strict Chin Ups, 3rd min 12/9 Burpees

MASTER CLASS: 12 min AMRAP 9 cal Assault Bike, 7 Thrusters RX 50 kg, 5 Ring Muscle Up. 3 min Rest then 5 min to build a heavy Clean.

HEAVY DAY:
A. Super set 4*5 Front squat – 4*3 Leg less rope climb or 8 Chin ups strict
B. Super set 3*8 Back loaded lunges (no alternate legs 8+8) – 3*12 Inverted row (feet on a swiss ball)
C. Super set 3*12 Strict pull ups – 3*12 barbell french tricep extensions
D. Super set 3*20 Wall ball shot sit ups – 3*12 GHD loaded back extensions



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WOD 13.2.17 (MG)

PRO/ROOKIES: 20 min AMRAP 7/5 Strict Deficit Hand Stand Push Ups, 9/7 Toes to Bar, 12/9 Burpees every 3 rounds 400 m Run.

MASTER CLASS: Diane 21-15-9 Hand Stand Push Ups, Dead Lift RX 100 kg time cap 7 min. 3 min REST strict rest then For time 50 Pull Ups, 50 Wall Ball Shots.

HEAVY DAY:
A. Super set 4*5 Front squat – 4*3 Leg less rope climb or 8 Chin ups strict
B. Super set 3*8 Back loaded lunges (no alternate legs 8+8) – 3*12 Inverted row (feet on a swiss ball)
C. Super set 3*12 Strict pull ups – 3*12 barbell french tricep extensions
D. Super set 3*20 Wall ball shot sit ups – 3*12 GHD loaded back extensions



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WOD 9.2.17 (GW)

PRO/ROOKIES: For time 5-10-15-10-5 Thruster RX 50 kg, Pull Ups. Cash out 20/15 Burpees over the bar.

HEAVY DAY:
A. Super set 4*6 Dead lift – 4*6 Bench Press
B. Super set 3*12 Alternate Box Step Up farmer loaded – 3*12 Loaded dips
C. Three Set 3*12 Ring push ups – 3*12 Pull over – 3*10 Barbell curls
D. Super set 3*12 Strict leg raises (απο το μονόζυγο) – 3*12 GHD leg raises ( hip extensions)



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WOD 25.1.17 (MG)

PRO/ROOKIES: 2 Rounds For time 400 m Run, 40/30 Burpees, 400 m Run, 40/30 Ring Rows (feet on a box). Buy in 50 Sit Ups.

HEAVY DAY:
A. 3 Super Sets – 8 Dead Lift + 8 Bulgarian Split Squat
B. 3 Super Sets – 10 Strict Pull Ups (loaded if possible) + 10 Side shoulder raises
C. 3 three sets – 10 Swiss Ball Leg Curls + 12 Ring Rows (feet on a box) + 12 Seated KB Tricep extensions
D. 3 Super Sets – 30 Sec Side plank each side + 12 GHD Sit ups.



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WOD 16.1.17 (MG)

PRO/ROOKIES: 12 min AMRAP 20/15 Burpees, 20/15 Pull Ups, 200 m RUN. 3 min Rest 5 min ANNIE 50-40-30-20-10 DU,Sit Ups.

MASTER CLASS: AMANDA 9-7-5 Muscle Up, Squat Snatch. 10 min Cap. 21-15-9 Toes to Bar, Burpees.

HEAVY DAY:
A. 3 Super Sets – 8 Back Squat + 16 farmer loaded back step Lunges
B. 3 Super Sets – 8 Bench Press + 12 Loaded Dips
c. 3 three Sets – 8 Thrusters + 15/12 Pull Over + 15/12 Push Ups.
D. 3 Super Sets – 1 min Plank + 15 loaded sit ups.



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Team WOD 9.1.17 (MGW)

PRO/ROOKIES: couples – 5 Rounds for time 200 m Run, 10 Front Squat RX 60 kg, 15/12 Chest to Bar Pull Ups/Pull Ups. Cash out 40/30 Syncronised burpees.

Master Class: For time: 21 Pull Ups, 15 Burpees, 9 Hang Clean RX 60 kg, 15 Chest to Bar Pull Ups, 12 Burpees, 7 Power Clean RX 80 kg, 9 Bar Muscle Up, 7 Burpees, 5 Clean RX 100 kg.

HEAVY DAY:
A. 3 Super Sets – 8 Back Squat + 16 farmer loaded back step Lunges
B. 3 Super Sets – 8 Bench Press + 12 Loaded Dips
c. 3 three Sets – 8 Thrusters + 15/12 Pull Over + 15/12 Push Ups.
D. 3 Super Sets – 1 min Plank + 15 loaded sit ups.



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Last but not least WOD for 2016. 29.12.16 (GW)

PRO/ROOKIES: 5 Rounds for time 15/12 Wall Ball Shots, 12/10 Chest to Bar Pull Ups/Pull Ups, 7 Dead lift RX 100 kg. Cash out 20 Burpees.

HEAVY DAY: 4 super sets 8 front squats, 8 Chin Ups (weighted)
3 super sets 10-10 single arm linear jammer, 12 Hip Thrusters, 3 super sets 8-10 inverted row 1 sec pause at the top, 10 Loaded Dips.



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WOD 20.12.16 (MGW)

PRO/ROOKIES: 5 Rounds for time: 400 m Run, 16 OH Lunges RX 20 kg plate, 12/10 Burpees

HEAVY DAY: 4 Super Sets 8 Dead Lift, 8 Bench Press, 4 Super Sets 16 box step up farmer loaded, 8 Shoulder Press, 4 Super Sets 15 Loaded GHD Back extensions, Deficit Push Ups to failure, 4*15-20 GHD Sit Ups.



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WOD 7.12.16 (MG)

PRO/ROOKIES: For time 50/35 Chest to bar/Pull Ups every time you break 7/5 Burpees then ANNIE 50-40-30-20-10 Sit Ups, DU.

HEAVY DAY: 4 super sets 8 front squats, 8 Chin Ups (weighted)
3 super sets 10-10 single arm linear jammer, 12 Hip Thrusters, 3 super sets 8-10 inverted row 1 sec pause at the top, 10 Loaded Dips.



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WOD 29.11.16 (M)

PRO/ROOKIES: 2 Rounds for time TABATA Burpees & DU, 1000/800 m Run 5 min CAP.

HEAVY DAY: 4 Super Sets 8 Dead Lift, 8 Bench Press, 4 Super Sets 16 box step up farmer loaded, 8 Shoulder Press, 4 Super Sets 15 Loaded GHD Back extensions, Deficit Push Ups to failure, 4*15-20 GHD Sit Ups.



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