Tagged as: EVERY MIN

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Team WOD 28.1.20 (GW)

PRO/ROOKIES: Every 4 min for 20 min I Go you Go 20/15 Burpees, 12 Strict Chin Ups, 10 Dead Lift RX 80 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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Endurance WOD 8.1.20 (M)

PRO/ROOKIES: For 30 min, Change Station every 3 min a. Speed Fit for Meters, b. Ski Erg for Cal, c. Assault Bike for Cal, d. AMRAP 1O Sit Ups 7 Box Jumps. e. 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 27.12.19 (MGW)

PRO/R00KIES: Every 4 min for 20 min, 200 m Run, 15 Single Rack Squat KB or DB RX 24 kg, 10 Strict Chin Ups.

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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TEAM WOD 4.12.19 (M)

PRO/R00KIES: 5 team mates, for time as a team – 250/175 Cal Assault Bike, 5000/3500 m Row. Every 6 min 400 m Run.

HEAVY DAY:
4 Super Set 8 Bench Press + 10 Pendley Rows
3 Super Set 10 DB Arnold Shoulder Press + 10 Loaded Chin Ups
3 Super Set 12 Dips loaded, 12 DB Pull Over
3 Super Set 15 KB High Pull, Max Narrow Grip Push Ups

3 Super Set 15 Swiss Ball Plan Roll Out + 20 Reverse Crunches
3*16 GHD Back Extensions

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WOD 27.11.19 (MG)

PRO/R00KIES: Every 3 min for 30 min 10/6 Burpees, 200 m Run. Skill Hand Walking.

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 13.11.19 (M)

PRO/R00KIES: Every 2 min for 30 min, 250/200 m Row, 400/300 m Speed Fit, 15/12 Cal Ski Erg, 15/12 Box Jump, 15/12 Assault Bike

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 1.11.19 (MGW)

PRO/R00KIES: Every 2 min for 24 min
a. 200 m ROW max Burpees
b. Rest
c. 15 KB Swing Rx 24 kg max meter Sled 100 kg
d.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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WOD 22.10.19 (GW)

PRO/ROOKIES: Every 3 min for 18 min 12 Chest to Bar Pull Ups, 20 Pass Through Back Step Lunges RX 24 kg, Max Rep Sit Ups.

HEAVY DAY:
Α. 4 Super Set 8 Dead Lift + 8 Bench Press
B. 3 Super Set 10 barbel Hip Thrusters + 12 decline push ups
C. 3 Super Sets 16 Suitcase Box Step Ups + 12 db Pull Over
D. 3 Tri Sets 15 Swiss Ball Crunches + 10 strict hanging leg raises, + 20 (10+10) wall ball side throws

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WOD 9.10.19 (GW)

PRO/ROOKIES: Every 2 min for 20 min A.20 KB Swing RX 24 kg, 12 Chest to Bar Pull Ups, Max Burpee Box Jumps. B REST.

HEAVY DAY:
Α. 4 Super Set 8 Dead Lift + 8 Bench Press
B. 3 Super Set 10 barbel Hip Thrusters + 12 decline push ups
C. 3 Super Sets 16 Suitcase Box Step Ups + 12 db Pull Over
D. 3 Tri Sets 15 Swiss Ball Crunches + 10 strict hanging leg raises, + 20 (10+10) wall ball side throws

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WOD 19.9.19 (GW)

PRO/R00KIES: Every 4 min for 20 min 3 Burpee Strict Pull Ups, 5 Hang Power Snatch RX 40 kg, 9 OH Squat RX 40 kg, 12 Toes to Bar.

MASTER CLASS: Every 4 min for 20 min 2 Bar Muscle Up, 5 Hang Power Snatch RX 50 kg, 9 OH Squat RX 50 kg, 12 Toes to Bar.

HEAVY DAY:
A. 4*5 Back Squat
B. 3*16 Farmer Loaded back step Lunges
C. 4 Super set 8 Bench Press 10 bicep curls bar
D. 3 Tri set 15 Pull Over, 12 Loaded Dips, 20 alternate dumbbell hummer curls

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