Tagged as: DEAD LIFT

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WOD 18.11.19 (GW)

PRO/ROOKIES: For 24 min 2 min MAX 2 min REST. AMRAP 3 Dead Lift RX 100 kg, 5 Burpees, 7 KB Swings.

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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WOD 4.11.19 (MGW)

PRO/ROOKIES: 20 min EMOM 1st 9 Dead Lift RX 100 kg, 2nd 45 sec MAX Cal Ski Erg, 3rd 15/12 Ring Dips, 4th 200 m Run, 5th REST.

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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Benchmark Thursday 24.10.19 (GWM)

PRO/R00KIES: Diane 21-15-9 Dead Lift RX 100 kg, Hand Stand Push Ups 10 min Cap. 3 min after the Cap. Then 6 min EMOM ODD MAX Effort DU, EVEN REST.

MASTER CLASS: Diane 21-15-9 Dead Lift RX 100 kg, Hand Stand Push Ups 8 min Cap. 3 min after the Cap. Then 8 min EMOM ODD 4 Ring Muscle Up Max DU, EVEN REST.

HEAVY DAY:
A. 4 Super Sets 8 Front Squat + 8 Strict loaded pull ups (med ball between legs)
B. 3 Super Sets 20 meter single rack walking lunges (10L/10R) + 10 Pendley Rows
C. 3 Super Sets 15 leg Curl Swiss Ball + 15 Ring Rows
D. 3 Tri sets 16 GHD Obligue Sit UPS + 12 Slam Balls + 40 mountain climbers

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WOD 14.10.19 (MGW)

PRO/ROOKIES: 20 min EMOM 1st 9 Dead Lift RX 100 kg, 2nd 15 Chest to Bar Pull Ups/Pull Ups, 3rd 12 Cal Ski Erg, 4th 200 m Run, 5th REST

HEAVY DAY:
Α. 4 Super Set 8 Dead Lift + 8 Bench Press
B. 3 Super Set 10 barbel Hip Thrusters + 12 decline push ups
C. 3 Super Sets 16 Suitcase Box Step Ups + 12 db Pull Over
D. 3 Tri Sets 15 Swiss Ball Crunches + 10 strict hanging leg raises, + 20 (10+10) wall ball side throws

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Benchmarks Saturday 5.10.19 (GWM)

PRO/R00KIES: DΙΑΝΕ For time 21-15-9 Dead Lift RX 100kg, Strict Hand Stand Push Ups 10 min Cap. 3 min REST then ANNIE 50/40/30/20/10 Sit Ups, DU. 10 min Cap.

ENDURANCE WOD: Every 6 min 200 m Run, 50 DU, 20/15 Burpees.

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 28.9.19 (MGW)

PRO/R00KIES: Every 2 min for 20 min 5 Dead Lift RX 100 kg, one round “CINDY” 5 Strict Pull Ups, 10 Push Ups, 15 Air Squat

ENDURANCE WOD: 3 Rounds: 2 min MAX Effort Burpee Tyre Flips, 2 min REST, 2 min MAX Effort Ski Erg, 2 min REST, 2 min MAX Assault Bike, 2 min REST.

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 16.9.19 (MGW)

PRO/ROOKIES: 5 Rounds 2 min On – 2 min OFF, AMRAP 3 Clean RX 80 kg, 5 Dead Lift 80 kg, 8 Box Jump.

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 2.9.19 (GW)

PRO/ROOKIES: 18 min EMOM 1st min 7 Dead Lift RX 100 kg, 2nd 9 Single arm Push Press RX 20 kg, 3rd min 12 Toes to Bar.

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 20.8.19 (MGW)

PRO/ROOKIES: 20 min EMOM 1st min 12/9 Cal Assault Bike 45 sec Cap, 2nd 9 Dead Lift RX 80 kg, 3rd 12/9 Hand Release Push Ups, 4th 12/10 Ring Rows.

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 30.7.19 (MGW)

PRO/ROOKIES: 20 min AMRAP 10 Dead Lift RX 60 kg, 5 Hang Power Clean RX 60 kg, 10 Chest to Bar Pull Ups, 400 m Run.

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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