Tagged as: DU

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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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WOD 12.11.19 (GWM)

PRO/ROOKIES: 20 min AMRAP 9 Toes To Bar, 12 Burpees to plate, 16 OH plate loaded Lunges 20 kg, 24 DU.

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 5.11.19 (GWM)

PRO/ROOKIES: For time 5-10-15-10-5 Back Squat RX 70 kg, Strict Ring Pull Ups/Chin Ups. 12 min Cap, 2 min REST then 3*1 min MAX DU with 1 min 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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Team WOD 30.10.19 (M)

PRO/R00KIES: 5 Team mates. Every min for 25 min A.Assault Bike for Cal, B.Speed Fit for Cal, C.Ski Erg for Cal, D.50 DU, E.1 min Plank.

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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CrossFit Open 20.2 Open WOD 19.10.19 (WGM)

PRO/R00KIES: 20 min AMRAP: 4 DB Thrusters, 6 Toes To Bar, 24 DU.
22,5/15 kg dumbbells

ENDURANCE WOD: 1 min Max, 30 sec REST, 45 sec Max, 30 sec REST, 30 sec Max, 30 sec REST.
A. Assault Bike
B. DU
C. Burpees
D. Slam Ball Throws

HEAVY DAY:
A. 4*8 Heavy Thrusters
B. 3*3 Rope Climbs or 10 strict chin ups
C. 4*20 m Sled
D. 4*30 m Farmer Carry
E. Tri Set 20 V Ups, 1 min Side plank each side, 15 GHD back extensions

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WOD 16.10.19 (M)

PRO/R00KIES:
5 min EMOM 120 m Suttle Run. 1 min REST.
5 Min EMOM 14/10 Cal Assault Bike. 1 min REST.
5 min EMOM 50 DU, 1 min REST,
5 min EMOM 20/15 Sit Ups. 1 min REST.
5 min EMOM 150/120 m Row.

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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Team WOD 9.10.19 (M)

PRO/R00KIES: 5 Team mates. 4 Working – 1 Resting. 30 min AMRAP 500/400 m Run, 24/20 Cal Assault, 600/500 m Row, 100 DU/200 SU.

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 2.10.19 (M)

PRO/R00KIES: 3 Rounds of – 2 min MAX effort,
A.Cal Prison Style Assault Bike,
B.Cal Ski Erg,
C.200 m Run + Max DU,
REST 2 min between each station.

HEAVY DAY:
A. 4*5 Back Squat
B. 3*16 Farmer Loaded back step Lunges
C. 4 Super set 8 Bench Press 10 bicep curls bar
D. 3 Tri set 15 Pull Over, 12 Loaded Dips, 20 alternate dumbbell hummer curls

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WOD 26.9.19 (GWM)

PRO/R00KIES: 12 min EMOM ODD 5 Squat Clean RX 60 kg, EVEN 10 Ring Dips. 3 min REST then 3 Sets of 1 min MAX Effort DU, 1 min REST between sets.

MASTER CLASS: 12 min EMOM ODD 5 Squat Clean RX 70 kg, EVEN 5 Ring Muscle Up. 3 min REST then 3 Sets of 1 min MAX Effort DU, 1 min REST between sets.

HEAVY DAY:
A. 4*5 Back Squat
B. 3*16 Farmer Loaded back step Lunges
C. 4 Super set 8 Bench Press 10 bicep curls bar
D. 3 Tri set 15 Pull Over, 12 Loaded Dips, 20 alternate dumbbell hummer curls

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WOD 18.9.19 (M)

PRO/R00KIES: 2 Rounds of:
2 min Max Assault, 1 min REST,
2 min Max DU, 1 min REST,
2 min max ROW, 1 min REST,
2 min Max Ski Erg, 1 min REST,
2 min Max Shuttle Run, 1 min REST.

HEAVY DAY:
A. 4*5 Back Squat
B. 3*16 Farmer Loaded back step Lunges
C. 4 Super set 8 Bench Press 10 bicep curls bar
D. 3 Tri set 15 Pull Over, 12 Loaded Dips, 20 alternate dumbbell hummer curls

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