Tagged as: DEAD LIFT

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11th HOME WOD 24.3.20 #staysafe #μένουμεσπίτι

PRO/ROOKIES: Three Rounds of: 3 min AMRAPs. A. 10 Burpees + 20 Jump Lunges/Back Step Lunges, B. 15 Dead Lift (Use DBs or Loaded Back Pack) + 10 Sumo Dead Lift High Pull, C. 20 Crossed Arm Sit Ups + 20 Russian Twists.

*1 min REST Between AMRAPs.

Υ.Γ Εύχομαι να είστε όλοι και οι οικείοι σας υγιείς και δυνατοί! Υπομονή, προσοχή και σύντομα θα είμαστε ξανά μαζι.
Δημήτρης Μώρος.

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WOD 9.3.20 (MW)

PRO/ROOKIES: 20 min EMOM 1st 8 Dead Lift RX 100 kg, 2nd 40 Sec Max Cal Assault Bike, 3rd 12 DB’s Shoulder to OH RX 20 kg each hand, 4th 25 Loaded Sit Ups RX 12 kg D Ball, 5th REST.

HEAVY DAY:
A.
a. 3*8 Dead Lift
b. 3*60 m Sled Push
c. 3*10 Hip Thrusters Barbell
d. 4*8 Shoulder Press
e. 3*8 Side db raises
f. 3 Super Set 20 Loaded GHD Sit Ups + 12 KB Swing.
* 1 min Strict Rest between Sets.

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WOD 18.2.20 (MGW)

PRO/ROOKIES: 00:00-00:05 400 m Run, then AMRAP 9 Dead Lift RX 70 kg, 12 Burpees, 00:05-00:10 400 m Run, then AMRAP 7 Dead Lift RX 70 kg, 9 Burpees, 00:10-00:15 400 m Run, then AMRAP 5 Dead Lift RX 70 kg, 7 Burpees, 00:15-00:20 400 m Run, then AMRAP 3 Dead Lift RX 70 kg, 5 Burpees.

HEAVY DAY:
A. super set 4*5 Back Squat + 10 Pull Ups Loaded
B. super set 3*20 Front Rack Lunges + 16 Renegade Rows
C. three set 3*10 Sumo Dead Lift High Pull + 8 Chin Ups + 10 barbell Curls
D. three Set 20 Swiss Ball Crunches + 15 Side Plank Rotations + 15 V Ups

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Hero WOD Bell 15.2.20 (GW)

PRO/ROOKIES: 3 Rounds for time 21 Dead Lift RX 80 kg, 15 Pull Ups, 9 Front Squat RX 80 kg.

ENDURANCE WOD: 2 Sets of 90 sec Fast, 90 sec easy, 45 sec fast, 45 easy. 2 min REST.

Stations: 1.Row, 2. Speed Fit, 3. Assault.

HEAVY DAY:
A. super set 5*40 m Sled + 3 Rope climbs
B. Three set 5* 8 Shoulder Press + 8 Box Jump 75 cm + 15 GHD Sit Ups loaded
C. Three set 5*20 m Farmer Walking Lunges + Max Ring Rows + 12 Ghd back extensions

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WOD 7.2.20 (MGW)

PRO/ROOKIES: 20 min EMOM 1st 6 Dead Lift RX 100 kg, 2nd 50 DU/SU , 3rd 15/12 Hand Release Push Ups, 4th 12/9 Cal Ski Erg.

HEAVY DAY:
A. super set 5*40 m Sled + 3 Rope climbs
B. Three set 5* 8 Shoulder Press + 8 Box Jump 75 cm + 15 GHD Sit Ups loaded
C. Three set 5*20 m Farmer Walking Lunges + Max Ring Rows + 12 Ghd back extensions

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Team WOD 28.1.20 (GW)

PRO/ROOKIES: Every 4 min for 20 min I Go you Go 20/15 Burpees, 12 Strict Chin Ups, 10 Dead Lift RX 80 kg.

HEAVY DAY:

12,8,6,8,10 Shoulder Press
3 Super Set 80 m Farmer Walk + 10 bench press narrow grip
3 Super sets 40 m sled push + 10 UpRight Row
3 Tri Sets 30 Sec Max L sit parallette Hold + 15 Loaded Sit Ups + 10 barbell bicep curl

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Benchmark Thursday + WOD 23.1.20 (MGW)

PRO/ROOKIES: Diane 21-15-9 Dead Lift RX 100 kg, Strict Hand Stand Push Ups. 9 min Cap. Then 10 min EMOM ODD 10 Burpees, Even 12 Toes to Bar/Knees to Chest.

MASTER CLASS: Diane 21-15-9 Dead Lift RX 100 kg, Strict Deficit Hand Stand Push Ups. 9 min Cap. Then 10 min EMOM 9 Toes to Bar, Max Burpees.

HEAVY DAY:
12,8,6,8,10 Dead lift
12,8,6,8,10 Pull ups loaded if possible
3 super Set 15 slow Swiss ball curls + 12 Narrow grip barbell Row
3 tri sets 16 (8+8) dumbbell single leg dead lift, + 12 Chin ups + 20 GHD oblique Sit Ups

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WOD 9.1.20 (GWM)

PRO/ROOKIES: 9-15-21-15-9 Pull Ups, Dead Lift RX 80 kg. 10 min Cap. Then 3 sets 1 min MAX DU. 1 min Rest between Sets.

MASTER CLASS: 9-15-21-15-9 Chest to Bar Pull Ups, Dead Lift RX 100 kg Cash out 20 m Hand Walking. 10 min Cap. Then 3 sets 1 min MAX DU.

HEAVY DAY:
12,8,6,8,10 Dead lift
12,8,6,8,10 Pull ups loaded if possible
3 super Set 15 slow Swiss ball curls + 12 Narrow grip barbell Row
3 tri sets 16 (8+8) dumbbell single leg dead lift, + 12 Chin ups + 20 GHD oblique Sit Ups

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Team WOD 16.12.19 (MGW)

PRO/ROOKIES: Couples 20 AMRAP 200 m Run, 8 Strict Hand Stand Push Ups, 8 Dead Lift RX 80 kg.

HEAVY DAY:
A.
4*8 Front Squat
3*10 (10L+10R) Farmer Loaded Split Squat rear foot step elevated
3*10 (12L +12R)Goblet Lateral Lunge
3*15 Leg Curl Swiss Ball

3*12 Strict Toes to Bar
3*20 Russian Twist
3*1 min Side Plank

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WOD 12.12.19 (W)

PRO/R00KIES: 12 min EMOM ODD Max Wall Ball Shots RX 20 lb, EVEN 6 Dead Lift RX 100 kg. Skill Hand Walking.

MASTER CLASS: 12 min EMOM ODD Max Wall Ball Shots RX 12 kg, EVEN 6 Dead Lift RX 120 kg. Cash out For time 50 m Hand Walking 6 min Cap .

HEAVY DAY:
4 Super Set 8 Bench Press + 10 Pendley Rows
3 Super Set 10 DB Arnold Shoulder Press + 10 Loaded Chin Ups
3 Super Set 12 Dips loaded, 12 DB Pull Over
3 Super Set 15 KB High Pull, Max Narrow Grip Push Ups

3 Super Set 15 Swiss Ball Plan Roll Out + 20 Reverse Crunches
3*16 GHD Back Extensions

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