Tagged as: EMOM

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WOD 24.2.20 (MGW)

PRO/ROOKIES: 20 min EMOM 1st 6 Squat Snatch RX 60 kg, 2nd 12/9 Burpees, 3rd 200 m Run, 4th REST.

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 3.2.20 (MGW)

PRO/ROOKIES: 20 min EMOM 1st 12 Thrusters RX 40 kg, 2nd 200/150 m Row, 3rd 3/2 Legless Rope Climb or 8 Strict Chin Ups, 4th 12/9 Cal Assault Bike, 5th REST.

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 31.1.20 (MW)

PRO/ROOKIES: 20 min EMOM A. Max Meter Sled Push, B. Max Cal Ski Erg, C. 16 Renegade Rows RX 20 kg, D 20 Russian Twists RX 16 kg Kettlebell.

HEAVY DAY:
12,8,6,8,10 Front Squat
12,8,6,8,10 Bench Press
3 super Set 20 (10+10)farmer loaded back Lunges + 15 dumbbell bench press
3 tri sets 16 Lateral Lunges (8L/8R) + 10 Strict Toes to Bar + 1 min Side Plank (each side)

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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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Benchmark Thursday + WOD 23.1.20 (MGW)

PRO/ROOKIES: Diane 21-15-9 Dead Lift RX 100 kg, Strict Hand Stand Push Ups. 9 min Cap. Then 10 min EMOM ODD 10 Burpees, Even 12 Toes to Bar/Knees to Chest.

MASTER CLASS: Diane 21-15-9 Dead Lift RX 100 kg, Strict Deficit Hand Stand Push Ups. 9 min Cap. Then 10 min EMOM 9 Toes to Bar, Max Burpees.

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 14.1.20 (GW)

PRO/ROOKIES: 18 min EMOM 1st 10 Single Arm Dumbbell Push Press RX 20 kg, 2nd 12 Toes to Bar, 3rd 20 Goblet Lunges RX 20 kg.

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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Pre Christmas WOD 23.12.19 (MGW)

PRO/ROOKIES: 25 min EMOM 1st 15/10 Cal Assault Bike, 2nd 7 Hang Squat Clean RX 60 kg, 3rd 12 Burpees, 4th 12 Chest to Bar Pull Ups, 5th 20 V Ups

HEAVY DAY:
A.
4*8 Front Squat
3*10 (10L+10R) Farmer Loaded Split Squat rear foot step elevated
3*10 (12L +12R)Goblet Lateral Lunge
3*15 Leg Curl Swiss Ball

3*12 Strict Toes to Bar
3*20 Russian Twist
3*1 min Side Plank

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WOD 20.12.19 (MGW)

PRO/R00KIES: 20 min EMOM 1st 45 Sec Max Cal Prison Style Assault Bike, 2nd 45 sec Max Hang Power Dumbbell Clean RX 20 kg, 3rd 45 Sec Max V Ups, 4th REST.

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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