Tagged as: DU

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HOME WOD vol 17 #staysafe #μένουμεσπίτι

PRO/ROOKIES: 15 min Ladder 3,6,9,12,15,18,21… Reverse Burpees Jump, Hand Release Push Ups, Superman Back Extensions. Every 3 min 50 DU.

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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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HOME WOD vol 15 #staysafe #μένουμεσπίτι

PRO/ROOKIES: For time 21-15-9-7-9-15-21 Jump Forward Squat, Lateral Step Push Ups, V Ups. Between each step 25 Double Unders.

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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ENDURANCE WOD 10.3.20 (M)

PRO/ROOKIES: 3 Rounds – 2 min ON/OFF
a. 15 Burpees + Max Cal Ski Erg.
b. 50 DU + Max Cal Speed Fit.
c. Max Cal Row.

HEAVY DAY:
a. 3*8 Strict Pull Ups Loaded
b. 3*12 Inverted Row Wide Grip
c. 3*8 Strict Chin Ups
d. 3*8 Bench Press
e. 3*8 Dips Loaded
f. 3 Super Sets 15 Wall Ball Shots Sit Ups + 15 Leg raises.
1 min Strict Rest between Sets.

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Team WOD 4.3.20 (M)

PRO/ROOKIES:
Teams of 2.
2 Rounds of.
a. 4 min Max Cal, I Go you Go 12/9 Assault, 1 min REST,
b. 4 min Max Meter, I Go you Go 200/150 m Speed Fit, 1 min REST,
c. 4 min AMRAP, I Go You Go 50 DU/SU, 1 min REST

HEAVY DAY:
a. 3*8 Strict Pull Ups Loaded
b. 3*12 Inverted Row Wide Grip
c. 3*8 Strict Chin Ups
d. 3*8 Bench Press
e. 3*8 Dips Loaded
f. 3 Super Sets 15 Wall Ball Shots Sit Ups + 15 Leg raises.
1 min Strict Rest between Sets.

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WOD 26.2.20 (M)

PRO/ROOKIES: 6 Sets 30 sec ON, 30 sec OFF. 2 min REST between stations.
A.Assault Bike,
B.Slam Ball Recoil Rollover Stomps RX 12 kg,
C.Speed Fit,
D.DU.

HEAVY DAY:
A. super set 4*5 Dead Lift + 10 Bench Press
B. super set 3*20 box step up + Max decline push ups
C. three set 3*10 Single leg db dead lift + 12 Dips + 12 french press seated
D. three Set 20 loaded sit ups + 15 side throws + 8 strict toes to bar

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WOD 21.2.20 (MGW)

PRO/ROOKIES: For time 21 Strict Hand Stand Push Ups, 20 Alternating DB Snatch RX 20 kg, 50 DU, 15 Strict Hand Stand Push Ups, 20 Alternating DB Snatch RX 20 kg, 50 DU, 9 Strict Hand Stand Push Ups, 20 Alternating DB Snatch RX 20 kg 50 DU.

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 17.2.20 (MGW)

PRO/ROOKIES: 15 min AMRAP 150 Wall Ball Shots, 100 DU, 50 Toes to Bar.

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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WOD 14.2.20 (MGW)

PRO/ROOKIES: 20 min EMOM 1st 40 sec Max Cal Ski Erg, 2nd 40 Sec Max Reps Alternating Goblet Lunges RX 20 kg, 3rd 40 Sec Max DU/SU, 4th 40 Sec Max Renegade Rows RX 20 kg.

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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