Tagged as: ENDURANCE WOD

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Hero WOD Saturday ARTIE 16.11.19 (GW)

PRO/R00KIES: ARTIE 20 min AMRAP 5 Pull Ups, 10 Push Ups, 15 Air Squats, 5 Pull Ups, 10 Thrusters RX 40 kg.

ENDURANCE WOD:
2 min Max cal, 1 min REST, 1 Min Max Cal, 1 min REST, 45 sec Max Cal, 1 min REST, 30 sec Max Cal, 1 min REST.
a. Speed Fit
b. Ski Erg
c. Assault Bike.

HEAVY DAY:
A.4 Super Sets 40 m backward Sled Drag + 40 m Farmer Carry.
B.3 Super Sets 20 m Waiters Walking Lunges every 10 m switch sides + 30 Sec max lateral steps with band 2 Steps left,2 right.
C.4 Super Sets 5 Barbell Shoulder Press + 12 Arnold Press.
D.3 Super Sets 12 Barbell Curls + 12 Narrow Grip dumbbell tricep presses.
E. 3 Tri Set 10 Strict Toes to Bar, 16 obligue GHD Sit Ups, 30 Sec Side Plank each side (raise the leg if possible)

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TEAM WOD 9.11.19 (MW)

PRO/R00KIES: Couples – 7 min AMRAP. Buy in 400 m Run. Remaining of time I go u go 7 Power Snatch, 7 OH Squat. 2 min REST.
5 min AMRAP. Buy in 200 m Run. Remaining of time I go u go 5 Power Snatch, 5 OH Squat. 1 min REST. 3 min AMRAP. Buy in 100 m Run. Remaining of time I go u go 3 Power Snatch, 3 OH Squat. RX 40 kg

ENDURANCE WOD
3 Rounds of:
30 sec medium pace,
20 sec hard pace,
10 sec harder pace,
Rest 30 Sec.
Ski Erg, Row, Assault Bike, SpeedFit

HEAVY DAY:
A.4 Super Sets 40 m backward Sled Drag + 40 m Farmer Carry.
B.3 Super Sets 20 m Waiters Walking Lunges every 10 m switch sides + 30 Sec max lateral steps with band 2 Steps left,2 right.
C.4 Super Sets 5 Barbell Shoulder Press + 12 Arnold Press.
D.3 Super Sets 12 Barbell Curls + 12 Narrow Grip dumbbell tricep presses.
E. 3 Tri Set 10 Strict Toes to Bar, 16 obligue GHD Sit Ups, 30 Sec Side Plank each side (raise the leg if possible)

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Team WOD 6.11.19 (M)

PRO/R00KIES: 3 Team mates. For time, as a team 120 Burpees Bar Touch, 800 m Run, 90 Burpees Bar Touch, 600 m Run, 60 Burpees Bar Touch, 400 m Run, 30 Burpees Bar Touch, 200 m Run.

HEAVY DAY:
A.4 Super Sets 5 Dead Lift + 40 m Sled Push
B.3 Super Sets 16 Farmer Loaded Back Step Lunges (6L/6R)+ 12 Hip Thrusters
C.4 Super Sets 5 Loaded Negative if possible strict Pull Ups + 16 Renegade Rows
D.3 Super Sets 12 Inverted Rows elevated feet + 10 Barbell High Pull Row Wide Grip
E. 3 Tri Set 20 GHD Sit Ups, 15 Banded Wood Chops , 12 Slam Ball Throws.

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WOD 2.11.19 (G)

PRO/R00KIES: Barbara 5 Rounds for time 20 Pull Ups, 30 Push Ups, 40 Sit Ups, 50 Air Squat, 3 min Strict REST.

ENDURANCE WOD: TABATA a.Assault Bike, b.Box Jump, c.Ski Erg, d. Speed Fit. 1 min REST Between.

HEAVY DAY:
A. 4*8 Heavy Thrusters
B. 3*3 Rope Climbs or 10 strict chin ups
C. 4*20 m Sled
D. 4*30 m Farmer Carry
E. Tri Set 20 V Ups, 1 min Side plank each side, 15 GHD back extensions

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Team WOD 30.10.19 (M)

PRO/R00KIES: 5 Team mates. Every min for 25 min A.Assault Bike for Cal, B.Speed Fit for Cal, C.Ski Erg for Cal, D.50 DU, E.1 min Plank.

HEAVY DAY:
A. 4 Super Sets 8 Front Squat + 8 Strict loaded pull ups (med ball between legs)
B. 3 Super Sets 20 meter single rack walking lunges (10L/10R) + 10 Pendley Rows
C. 3 Super Sets 15 leg Curl Swiss Ball + 15 Ring Rows
D. 3 Tri sets 16 GHD Obligue Sit UPS + 12 Slam Balls + 40 mountain climbers

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WOD 26.10.19 (GWM)

PRO/R00KIES: 20 min AMRAP 5 Hang Power Snatch RX 50 kg, 7 Toes to Bar. Every 3 Rounds 400 m Run.

ENDURANCE WOD: 2 Rounds of:
3 min MAX Cal Row, 2 min REST,
3 min Max Burpee Box Jumps, 2 min REST,
3 min Max Cal Ski Erg, 2 min REST,
3 min Max Cal Speed Fit, 2 min REST.

HEAVY DAY:
A. 4*8 Heavy Thrusters
B. 3*3 Rope Climbs or 10 strict chin ups
C. 4*20 m Sled
D. 4*30 m Farmer Carry
E. Tri Set 20 V Ups, 1 min Side plank each side, 15 GHD back extensions

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TEAM WOD 22.10.19 (M)

PRO/R00KIES: 3 Team mates – FOR TIME
1000 m Run, 90 Slam Ball Throws RX 12 kg, 60 Box Jumps,
800 m Run, 75 Slam Ball Throws RX 12 kg, 45 Box Jumps,
600 m Run, 60 Slam Ball Throws RX 12 kg, 30 Box Jumps,
400 m Run, 45 Slam Ball Throws RX 12 kg, 15 Box Jumps,
200 m Run.

HEAVY DAY:
A. 4 Super Sets 8 Front Squat + 8 Strict loaded pull ups (med ball between legs)
B. 3 Super Sets 20 meter single rack walking lunges (10L/10R) + 10 Pendley Rows
C. 3 Super Sets 15 leg Curl Swiss Ball + 15 Ring Rows
D. 3 Tri sets 16 GHD Obligue Sit UPS + 12 Slam Balls + 40 mountain climbers

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CrossFit Open 20.2 Open WOD 19.10.19 (WGM)

PRO/R00KIES: 20 min AMRAP: 4 DB Thrusters, 6 Toes To Bar, 24 DU.
22,5/15 kg dumbbells

ENDURANCE WOD: 1 min Max, 30 sec REST, 45 sec Max, 30 sec REST, 30 sec Max, 30 sec REST.
A. Assault Bike
B. DU
C. Burpees
D. Slam Ball Throws

HEAVY DAY:
A. 4*8 Heavy Thrusters
B. 3*3 Rope Climbs or 10 strict chin ups
C. 4*20 m Sled
D. 4*30 m Farmer Carry
E. Tri Set 20 V Ups, 1 min Side plank each side, 15 GHD back extensions

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WOD 16.10.19 (M)

PRO/R00KIES:
5 min EMOM 120 m Suttle Run. 1 min REST.
5 Min EMOM 14/10 Cal Assault Bike. 1 min REST.
5 min EMOM 50 DU, 1 min REST,
5 min EMOM 20/15 Sit Ups. 1 min REST.
5 min EMOM 150/120 m Row.

HEAVY DAY:
A. 4 Super Sets 8 Front Squat + 8 Strict loaded pull ups (med ball between legs)
B. 3 Super Sets 20 meter single rack walking lunges (10L/10R) + 10 Pendley Rows
C. 3 Super Sets 15 leg Curl Swiss Ball + 15 Ring Rows
D. 3 Tri sets 16 GHD Obligue Sit UPS + 12 Slam Balls + 40 mountain climbers

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Benchmark Saturday 12.10.19 (MGW)

PRO/R00KIES: Kelly 5 Rounds for time 400 m Run, 30/15 Box Jumps, 30/15 Wall Ball Shots RX 20 lb. 30 min Time Cap.

ENDURANCE WOD: 1000/800 m Run 6 min Cap. Then 16 min EMOM 1st min 12/9 Cal Prison Style Assault Bike, 2nd 12/9 Cal Ski Erg, 3rd 50 DU, 4th REST. Cash out 1000/800 m Run 6 min Cap.

HEAVY DAY:
A. 4*8 Heavy Thrusters
B. 3*3 Rope Climbs or 10 strict chin ups
C. 4*20 m Sled
D. 4*30 m Farmer Carry
E. Tri Set 20 V Ups, 1 min Side plank each side, 15 GHD back extensions

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