Tagged as: DU

WOD 28.11.18 (M)

PRO/ROOKIES:
EVERY 4 min For 32 min
A. 12 cal Ski Erg + 400 m Run
B. 12 Cal Assault + 400 m Run
C. 50 DU/ 60 SU + 400 m Run
D. 30 Shoulder taps 40/30 Mountain Climbers + 400 m Run

HEAVY DAY

10,8,6,8,10 Dead lift
10,8,6,8,10 Pull ups loaded if possible
3 super Set 15 slow swiss ball hamstring curls + 12 Narrow grip barbell Row
3 tri sets 16 (8+8) dumbbell single leg dead lift, 12 Chin ups, 10 side shoulder raises



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WOD 24.11.18 (GM)

PRO/ROOKIES: 12/10 min Chelsea EMOM 5 Pull Ups, 10 Push Ups, 15 Squat. Then ANNIE For time 50-40-30-20-10 DU/SU, Sit Ups 12 min Cap. (ROOKIES 2 min REST BETWEEN Benchmarks)

ENDURANCE WOD: TABATA Ski Erg, 1 min REST, TABATA ASSAULT bike, 1 min REST, TABATA Sit Ups, 1 min REST, TABATA Row.

HEAVY DAY

10,8,6,8,10 Shoulder Press
3 Super Set 80 m Farmer Walk + 10 bench press narrow grip
3 Super sets 40 m sled push + 10 wide grip upright Row
3 Super Sets 15 Sec L sit parallettes Hold + 10 barbell bicep curl



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WOD 22.11.18 (MGW)

PRO/ROOKIES: 8 min AMRAP 5 Hand Stand Push Ups, 9 Toes to Bar, 16 Pass through Lunges RX 24 kg, 2 min REST 8 min AMRAP 25 DU/SU, 15/12 KB Swing RX 24 kg, 12/9 Ring Rows

MASTER CLASS

8 min AMRAP 12 DB Dead Lift RX 20 kg Each hand, 9 DB Clean, 7 Shoulder to OH, 35 DU. 2 min REST. For time 50 m Hand Walk, 50 Ring Dips, 100 m Farmer Lunge Walk.

HEAVY DAY

10,8,6,8,10 Dead lift
10,8,6,8,10 Pull ups loaded if possible
3 super Set 15 slow swiss ball hamstring curls + 12 Narrow grip barbell Row
3 tri sets 16 (8+8) dumbbell single leg dead lift, 12 Chin ups, 10 side shoulder raises



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FitnessArt


WOD 15.11.18 (MW)

PRO/ROOKIES: 20 min Ladder 4,8,12,16,20,24 ..Goblet Lunges RX 24 kg, KB Swing RX 24 kg. Between every step 25 DU/SU, 200 m Run.

MASTER CLASS

CrossFit Games 2018

BICOUPLET 2

12-9-6
Snatches
Bar muscle-ups

M 60 kg F 40

BICOUPLET 1

21-15-9
Snatches
Chest-to-bar pull-ups

M 40 kg. F 25 kg.

20 min Cap.

HEAVY DAY

10,8,6,8,10 Dead lift
10,8,6,8,10 Pull ups loaded if possible
3 super Set 15 slow swiss ball hamstring curls + 12 Narrow grip barbell Row
3 tri sets 16 (8+8) dumbbell single leg dead lift, 12 Chin ups, 10 side shoulder raises



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WOD 12.11.18 (MGW)

PRO/ROOKIES: 20 min EMOM 1st 20/15 Wall Ball Shots, 2nd 50 DU/SU, 3rd 10 Ring Dips (Pro start the dips with 2 Muscle Up), 4th 250/200 m ROW, 5th REST.

HEAVY DAY

10,8,6,8,10 Front Squat
10,8,6,8,10 Bench Press
3 super Set 20 (10+10)farmer loaded back lunges from step + 12 dumbbell bench press with rotation
3 trisets 10 Sumo Squat, 12 Pull Over, 10 dips



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WOD 7.11.18 (M)

PRO/ROOKIES: 20 min AMRAP 200 m Run, 20 DU/SU, 400 m Run, 40 DU/SU, 600 m RUN 60 DU/SU, 800 m Run 80 DU/SU, 1000 m Run, 100 DU/SU, 1200 m Run, 120 DU/SU…

HEAVY DAY

10,8,6,8,10 Dead lift
10,8,6,8,10 Pull ups loaded if possible
3 super Set 15 slow swiss ball hamstring curls + 12 Narrow grip barbell Row
3 tri sets 16 (8+8) dumbbell single leg dead lift, 12 Chin ups, 10 side shoulder raises



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FitnessArt


WOD 1.11.18 (WMG)

PRO/ROOKIES: Three 5 min AMRAPS A. 10 Power Snatch RX 40 kg, 20 Back Rack Lunges RX 40 kg, 1 min REST, B. 25 DU/30 SU, 25/15 Sit Ups, 1 min REST, C. 10 Power Snatch RX 40 kg, 20 Back Rack Lunges RX 40 kg.

MASTER CLASS

20 min AMRAP
50 DU
20 DB SNATCH Right Hand 20 kg
50 DU
20 DB Snatch Left Hand 20 kg
10 Bar Muscle Ups
50 DU
50 Goblet Lunges 22,5 kg
50 DU
10 Bar Muscle Ups

HEAVY DAY

4 Super Set 8 Front Squat + 2 Rope Climb
3 Super Set 10 Bulgarian split squat + 8 Pendley Rows
3 Super Set 8 Sumo Squat High Pull + 10 Strict Pull Ups
3 Super Set 15 Leg curl swiss ball + 20 GHD sIt Ups



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WOD 18.10.18 (WM)

PRO/ROOKIES: For time 50-40-30-20-10 Alternating Goblet Lunges RX 24 kg, KB Swing RX 24 kg, DU/SU.

MASTER CLASS

AMANDA 9-7-5 Squat Snatch, Ring Muscle Up 9 min Cap 3 min Strict REST then 21-15-9 Thruster 40 kg, Toes to Bar Cash out 100 DU

HEAVY DAY

4 Super Set 8 Front Squat + 2 Rope Climb
3 Super Set 10 Bulgarian split squat + 8 Pendley Rows
3 Super Set 8 Sumo Squat High Pull + 10 Strict Pull Ups
3 Super Set 15 Leg curl swiss ball + 20 GHD sIt Ups



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WOD 11.10.18 (MG)

PRO/ROOKIES: 20 min AMRAP 400 m Run, 10/7 Strict Hand Stand Push Ups, 10/7 Strict Chin Ups, 35 DU.

MASTER CLASS

”FRANTASY LAND”

For Time
21-15-9 reps of:
Thrusters (95/65 lb)
Pull-Ups
15-12-9 reps of:
Thrusters (115/85 lb)
Chest-to-Bar Pull-Ups
12-9-6 reps of:
Thrusters (135/95 lbs)
Bar Muscle-Ups

HEAVY DAY

4 Super Set 8 Front Squat + 2 Rope Climb
3 Super Set 10 Bulgarian split squat + 8 Pendley Rows
3 Super Set 8 Sumo Squat High Pull + 10 Strict Pull Ups
3 Super Set 15 Leg curl swiss ball + 20 GHD sIt Ups



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ΚΑΛΟ ΜΗΝΑ! WOD 1.10.18 (MGW)

PRO/ROOKIES: 8 min EMOM 1st 20 Farmer Loaded Lunges (10R/10L) RX 24 kg each hand, 2nd 10/7 Strict Hand Stand Push Ups. 2 min REST. 10 min EMOM 1st 35 DU/ 50 SU, 2nd 15 KB Swing RX 24 kg.

HEAVY DAY

4 Super Set 8 Dead Lift + 8 Bench Press
3 Super Set 15 Banded Hips thrusters + 15 Dips loaded if possible
3 Super Set 16 Back step Lunges with plate shoulder press + 15 Push Ups Loaded if possible
3 Super Set 12 KB Swing + 8 Strict Toes to Bar



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