Tagged as: DU

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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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WOD 27.1.20 (MGW)

PRO/ROOKIES: 20 min EMOM 1st 16 Farmer Loaded Lunges RX 24 kg each hand, 2nd 50/35 DU, 3rd 12 Toes to Bar, 4th 45 Sec Max Cal Assault Bike, 5th REST.

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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WOD 20.1.20 (MGW)

PRO/ROOKIES: 20 min AMRAP 20 Plate Ground to OH RX 20 kg, 20 OH Plate Lunges RX 20 kg, 20 Hand Release Push Ups 25 DU.

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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Endurance WOD 15.1.20 (M)

PRO/ROOKIES: 3-2-1 min Work – A.Speed Fit for meter, B.Ski Erg for Cal, C. AMRAP 30 mountain Climbers + 20 DU/SU, D. Assault Bike for Cal, E. Row for Cal. 1 min REST between Rounds.

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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WOD 28.12.19 (MGW)

PRO/R00KIES: For time 21-15-9 Power Clean, Shoulder to OH RX 50 kg. 3 min Strict Rest then ANNIE for time 50-40-30-20-10 Sit Ups, DU. 20 min Cap.

ENDURANCE WOD: Every 7 min for 28 min a. 1000 m Speed Fit, b. 1000 m Ski Erg, c. 1200 m Row, d. 30-20-10 Wall Ball Shots, Burpees.

HEAVY DAY:
4*8 Dead Lift
4*3 Rope Climb
4*40 m Sled Push
4*80 m Farmer Carry
4*20 GHD Obligue Sit Ups
3*30 Sec Max Reps Mountain Climbers

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Team WOD 17.12.19 (M)

PRO/R00KIES: Three Rounds of 2 min AMRAPs with 2 min REST between.
A. 25 Slam Ball Throws + Max DU.
B. 25 Down Ups + Max Cal Speed Fit,
C. Max Parallete L Hold, every time you touch the floor 15 Superman Back Extensions.

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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