Tagged as: COUPLES

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Team WOD 25.11.19 (MGW)

PRO/ROOKIES: Couples. For time as a team 800 m Run, 50 Thrusters RX 40 kg, 50 Pendley Rows RX 40 kg, 400 m Run, 40 Thrusters, 40 Pendley Rows, 200 m Run, 30 Thrusters, 30 Pendley Rows.

HEAVY DAY:
A.4 Super Sets 5 Back Squat + 7 Box Jump RX 75 cm
B.3 Super Sets 12 Front Rack Lunges (6L/6R)+ 20 Jump Lunges
C.4 Super Sets 5 Bench Press + 10 Plyo Push Ups (use step if possible)
D.3 Super Sets 10 Incline Dumbbell Bench Press + 10 Ring Dips
E. 3 Tri Set 20 Russian twists, 15 Loaded Sit Ups, 15 Ghd Back Extensions

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Team WOD 15.11.19 (MGW)

PRO/R00KIES: Couples For time: 400 m Run, then 4 rounds – I go u go 10 Ring Dips, 12 Renegade Row RX 20 kg, 12 (6L/6R) Suitcase Step Ups RX 20 kg, 200 m Run, 3 rounds – I go u go 12 db Hang Power Clean, 50 DU, 100 m Run 2 rounds 25 Synchronised V Ups, 50 Syncronized mountain Climbers.

HEAVY DAY:
A.4 Super Sets 40 m backward Sled Drag + 40 m Farmer Carry.
B.3 Super Sets 20 m Waiters Walking Lunges every 10 m switch sides + 30 Sec max lateral steps with band 2 Steps left,2 right.
C.4 Super Sets 5 Barbell Shoulder Press + 12 Arnold Press.
D.3 Super Sets 12 Barbell Curls + 12 Narrow Grip dumbbell tricep presses.
E. 3 Tri Set 10 Strict Toes to Bar, 16 obligue GHD Sit Ups, 30 Sec Side Plank each side (raise the leg if possible)

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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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Team WOD 13.12.17 (MGW)

PRO/ROOKIES: Couples 5 Rounds for time 400 m Run, 15/12 KB Swing RX 24 kg, 9/7 Jump Over the Box. Buy in 50/40 Synchronised Switch Climbers

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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