Tagged as: ENDURANCE WOD

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ENDURANCE WOD 10.3.20 (M)

PRO/ROOKIES: 3 Rounds – 2 min ON/OFF
a. 15 Burpees + Max Cal Ski Erg.
b. 50 DU + Max Cal Speed Fit.
c. Max Cal Row.

HEAVY DAY:
a. 3*8 Strict Pull Ups Loaded
b. 3*12 Inverted Row Wide Grip
c. 3*8 Strict Chin Ups
d. 3*8 Bench Press
e. 3*8 Dips Loaded
f. 3 Super Sets 15 Wall Ball Shots Sit Ups + 15 Leg raises.
1 min Strict Rest between Sets.

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WOD 7.3.20 (GW)

PRO/ROOKIES: For time 1000 m Run, 21-15-9-7 Hang Power Snatch RX 40 kg, Back Rack Lunges RX 40 kg, Toes to Bar, 500 m Run.

ENDURANCE: 4 Rounds: Circuit Training 1 min ON, 30 sec OFF.
a. Prison Style Assault Bike, b. Battle Ropes, C. Speed Fit, d. Burpees, e. V Ups.

HEAVY DAY:
a. 3*8 Front Squat
b. 3*10 Bulgarian Split Squat
c. 3*20 Back Step Sled Drag
d. 3*15 Loaded GHD Back Extensions
e. 3 Super sets 15 Banded Wood Chops + 30 Mountain Climbers
f. 3 Super sets 45 sec Side Plank + 25 Crunches.
* 1 min Strict Rest between Sets.

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Team WOD 4.3.20 (M)

PRO/ROOKIES:
Teams of 2.
2 Rounds of.
a. 4 min Max Cal, I Go you Go 12/9 Assault, 1 min REST,
b. 4 min Max Meter, I Go you Go 200/150 m Speed Fit, 1 min REST,
c. 4 min AMRAP, I Go You Go 50 DU/SU, 1 min REST

HEAVY DAY:
a. 3*8 Strict Pull Ups Loaded
b. 3*12 Inverted Row Wide Grip
c. 3*8 Strict Chin Ups
d. 3*8 Bench Press
e. 3*8 Dips Loaded
f. 3 Super Sets 15 Wall Ball Shots Sit Ups + 15 Leg raises.
1 min Strict Rest between Sets.

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Benchmark WOD Nancy 29.2.20 (MGW)

PRO/ROOKIES: Nancy – For time 15 OH Squat RX 40 kg, 400 m Run. Cash out 50 Strict Chin Ups.

ENDURANCE WOD: 4 Rounds 1 min ON/OFF a. Battle Ropes, b. Speed Fit, c. Assault Bike.

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 26.2.20 (M)

PRO/ROOKIES: 6 Sets 30 sec ON, 30 sec OFF. 2 min REST between stations.
A.Assault Bike,
B.Slam Ball Recoil Rollover Stomps RX 12 kg,
C.Speed Fit,
D.DU.

HEAVY DAY:
A. super set 4*5 Dead Lift + 10 Bench Press
B. super set 3*20 box step up + Max decline push ups
C. three set 3*10 Single leg db dead lift + 12 Dips + 12 french press seated
D. three Set 20 loaded sit ups + 15 side throws + 8 strict toes to bar

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WOD 22.2.20 (GW)

PRO/ROOKIES: 20 min EMOM ODD Chelsea 5/3 Pull Ups, 10/7 Push Ups, 15/10 Squat, EVEN 7 Hang Power Clean RX 60 kg.

ENDURANCE WOD:
2 min Burpee Tyre Flip Jump through, 2 min REST, 2 min Speed Fit, 2 min REST, 2 min Assault, 2 min REST,
2 min Burpee Tyre Flip Jump through, 1 min REST, 2 min Speed Fit, 1 min REST, 2 min Assault, 1 min REST,
2 min Burpee Tyre Flip Jump through, 30 sec REST, 2 min Speed Fit, 30 sec REST, 2 min Assault, 30 sec REST.

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 19.2.20 (M)

PRO/ROOKIES: 5 Rounds 1 min ON/OFF a.Battle Ropes, b.Speed Fit, c.Assault Bike, d. Lateral Shuffle tap

HEAVY DAY:
A. super set 4*5 Dead Lift + 10 Bench Press
B. super set 3*20 box step up + Max decline push ups
C. three set 3*10 Single leg db dead lift + 12 Dips + 12 french press seated
D. three Set 20 loaded sit ups + 15 side throws + 8 strict toes to bar

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Hero WOD Bell 15.2.20 (GW)

PRO/ROOKIES: 3 Rounds for time 21 Dead Lift RX 80 kg, 15 Pull Ups, 9 Front Squat RX 80 kg.

ENDURANCE WOD: 2 Sets of 90 sec Fast, 90 sec easy, 45 sec fast, 45 easy. 2 min REST.

Stations: 1.Row, 2. Speed Fit, 3. Assault.

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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Team WOD 12.2.20 (M)

PRO/ROOKIES: 5 Team Mates, 3 Working, 2 Resting. For time as a team 6000/5000 m Speed Fit, 6000/5000 m Row, 300/250 Cal Assault. 40 min Cap.

HEAVY DAY:
A. super set 4*5 Dead Lift + 10 Bench Press
B. super set 3*20 box step up + Max decline push ups
C. three set 3*10 Single leg db dead lift + 12 Dips + 12 french press seated
D. three Set 20 loaded sit ups + 15 side throws + 8 strict toes to bar

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WOD 8.2.20 (GW)

PRO/ROOKIES: 5 Rounds for time, 12 OH Squat RX 50 kg, 12 Chest to Bar Pull Ups. Cash out 100 Sit Ups.

ENDURANCE WOD:
A. Every 3 min Change station, 3 min REST.
B. Every 2 min Change station, 2 min REST.
C. Every 1 min Change station, 1 min REST.
D. Every 45 sec Change Station, 30 sec REST.
E. Every 30 sec Change Station.

Stations: 1.Ski Erg, 2. Speed Fit, 3. Assault.

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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