Tagged as: ENDURANCE WOD

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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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Endurance WOD 5.2.20 (M)

PRO/ROOKIES: 4 Rounds 1 min ON/ 1 min OFF. A. Assault Bike, B. Battle Ropes, C. Speed Fit, D. Burpee Box Jump.

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 Hotshots19 1.2.20 (MGW)

PRO/R00KIES:
6 rounds for time
30 airsquat
19 power clean(60/40)
7 strict pull ups
400m run

ENDURANCE WOD:

Every 4 for 24
200m run
10 burpees
Max slam ball until 3 min mark.

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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Endurance WOD 29.1.20 (M)

PRO/ROOKIES: For time 1200/1000 m Run 6 min Cap. Then 5 Rounds – 1 min Max ROW, 1 min REST, 1 min Max Jump Over the Box, 1 min REST, 1 min Max Assault 1 min REST.

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 AMRAP HELEN 25.1.20 (MGW)

PRO/R00KIES: 20 min AMRAP Helen 400 m Run, 21 KB Swing RX 24 kg, 12 Pull Ups.

ENDURANCE WOD:
1000/800 m Speed Fit 7 min Cap, 1000/800 m Ski Erg 7 min Cap, 60/50 Cal Assault 7 min Cap,
500/400 m Speed Fit 3 min Cap, 500/400 m Ski Erg 3 min Cap, 30/25 Cal Assault 3 min Cap,
200/150 m Speed Fit 1 min Cap, 200/150 m Ski Erg 1 min Cap, 12/9 Cal Assault 1 min Cap.

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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Endurance team WOD 22.1.20 (M)

PRO/ROOKIES:
Couples Relays. For time:
6*200 m Run (Plank Hold),
5*20/15 Slam Ball Throws (Prison Style Isometric Squat – Wall),
4*12/10 Box Jumps (Side Plank elbow hold)
30 min Cap.

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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