Tagged as: DU

WOD 22.9.18 (MGW)

PRO/ROOKIES: 20 min AMRAP 200 m Run, 3/2 Rope Climb (or 10 Strict Chin Ups), 12 KB Swing RX 24 kg, 35 DU/50 SU

ENDURANCE WOD:

Three 3 min Rounds 20 Cal Ski Erg, 250 m Run, Max Reps Wall Ball Shots. REST 3 min between rounds.

Then

Three 3 min Rounds 20 Cal Assault Bike, 250 m Run, Max DU/SU. REST 3 min between rounds

HEAVY DAY:

4*8 Dead lift
3*16 Box Step Ups Goblet Loaded
4*10 Filly Press
3*10 Side shoulder raises
3*12 KB Swing
3*10 Barbell Bicep Curls



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WOD 18.9.18 (MG)

PRO/ROOKIES: Every 4 min for 20 min 11/8 Burpees, 200 m Run, 11/8 Chest to Bar Pull Ups, 35 DU/50 SU. Add one rep in every round at burpees and chest to bar (11/8-12/9-13/10-14/11-15/12)

HEAVY DAY

4*10 Back Squat
3*20 Farmer Loaded Lunges (10L/10R)
3*20 One leg glute bridges feet on step (10L/10R)
4 sets 10,8,8,6 Shoulder Press
3 super Set 10 High Pull + 15-12 Narrow grip push ups from parallets



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WOD 12.9.18 (M)

PRO/ROOKIES: For time 1500/1200 m Run, 2 min REST, 1000/800 m Run, 2 min REST, 800/600 m Run, 2 min REST, 500/400 m Run, 2 min REST, 200 m Cash out 100 DU/SU. 30 min CAP.

HEAVY DAY

4*8 Bench Press
4*8 pull ups
3*12 dips loaded if possible
3*12 inverted row
3*15 plate Loaded push ups
3*15 pull over
3*10 dumbbell one arm row



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WOD 7.9.18 (MGW)

PRO/ROOKIES: 5 Rounds for time 20 Single Arm KB Rack Lunges RX 24 kg, 250/200 m Run, 12/9 Toes to Bar, 35 DU/50 SU

HEAVY DAY

4*8 Dead lift
3*16 Box Step Ups Goblet Loaded
4*10 Filly Press
3*10 Side shoulder raises
3*12 KB Swing
3*10 Barbell Bicep Curls



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WOD 31.8.18 (MG)

PRO/ROOKIES: Every 4 min for 20 min 12/9 Burpees, 250/200 m Run, 35 DU/70 SU

HEAVY DAY

4*8 Dead lift
3*16 Box Step Ups Goblet Loaded
4*10 Filly Press
3*10 Side shoulder raises
3*12 KB Swing
3*10 Barbell Bicep Curls



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WOD 28.8.18 (MGW)

PRO/ROOKIES: 20 min AMRAP 20 Plate Thrusters RX 20 kg, 10 Chest to Bar/Pull Ups, 400 m RUN. Every two rounds 50 DU/SU.

HEAVY DAY

4*10 Back Squat
3*20 Farmer Loaded Lunges (10L/10R)
3*20 One leg glute bridges feet on step (10L/10R)
4 sets 10,8,8,6 Shoulder Press
3 super Set 10 High Pull + 15-12 Narrow grip push ups from parallets



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WOD 11.8.18 (MGW) ΚΑΛΕΣ ΔΙΑΚΟΠΕΣ – ΡΑΝΤΕΥΟΥ 27/8

PRO/ROOKIES: For time 500 m Run, 50/30 Hang Power Clean RX 50 kg, 50/30 Front Squats, 50/30 Ring Rows, 50/30 Wall Ball Shots, 50 DU/100 SU, 5/3 Rope Climb, 50/30 Sit Ups, 500 m RUN.

HEAVY DAY

A. 4*8 Shoulder Press
B. 3*40 m Sled Push or box push.
C. 3 Super set 16 Arnold alternate shoulder presses 8L/8R, 20 Single leg hip thrusters banded 10L/10/R
D. 3 Super set 16 Plank Kettlebell Passes 8L/8R, 10 Strict toes to bar.



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WOD 6.8.18 (MGW)

PRO/ROOKIES: 18 min EMOM 1st min 20/15 Wall Ball Shots, 2nd min 12/10 Toes to Bar, 3rd min 40 DU/50 SU.
HEAVY DAY

A. 4*5 Back Squat
B. 3 Supers set 16 Farmer Loaded back step Lunges, 10 Bench Press
C. 3 Super set Max Effort Push Ups, 10 bicep curls barbell
D. 3 Tri set 15 Pull Over, 12 Loaded Dips, 20 alternate dumbbell hummer curls



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TEAM WOD 1.8.18 (MG)

PRO/ROOKIES: Couples. 3 Rounds of 600 m RUN 4 min cap. 4 min AMRAP 20/15 Ring Rows, 10/7 Jump Over the Box, 50/35 DU or 70 SU.

HEAVY DAY

A. 4*5 Dead Lift
B. 3*12 Bulgarian split squat
C. 4 Super set 8 Wide grip Loaded Pull Ups, 10 narrow grip bench press
D. 3 Tri set 15 Inverted Row, 12 side shoulder raises, 10 sitted tricep extensions



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WOD 18.7.18 (M)

PRO/ROOKIES: 25 min AMRAP 25/20 Burpees, 500/400 m Run, 25/20 DU or 40 SU, 500/400 m Run

HEAVY DAY

A. 4*5 Dead Lift
B. 3*12 Bulgarian split squat
C. 4 Super set 8 Wide grip Loaded Pull Ups, 10 narrow grip bench press
D. 3 Tri set 15 Inverted Row, 12 side shoulder raises, 10 sitted tricep extensions



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