Tagged as: FOR TIME

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WOD 21.2.20 (MGW)

PRO/ROOKIES: For time 21 Strict Hand Stand Push Ups, 20 Alternating DB Snatch RX 20 kg, 50 DU, 15 Strict Hand Stand Push Ups, 20 Alternating DB Snatch RX 20 kg, 50 DU, 9 Strict Hand Stand Push Ups, 20 Alternating DB Snatch RX 20 kg 50 DU.

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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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 10.2.20 (MGW)

PRO/ROOKIES: Couples.
For time –
600 m run together,
40 Synchro one db Thruster RX 20 kg (20L/20R)
30 Toes to Bar I go you go (each).
30 Synchro one db Thruster RX 20 kg (15L/15R)
20 Toes to Bar i go you go (each).
20 Synchro one db Thruster RX 20 kg (10L/10R)
10 Toes to Bar i go you go (each).
600 m run together.

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 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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WOD 4.2.20 (GW)

PRO/ROOKIES: For time 50/40 Reverse Burpees, 50/40 Sumo Dead Lift High Pull RX 50 kg, 50/40 Ring Dips, 1000/800 m Run. (PRO start the dips with a muscle up)

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 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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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 21.1.20 (GW)

PRO/ROOKIES: For time 100 Sit Ups then 21-15-9 Hang Power Clean RX 50 kg, Front Squat RX 50 kg, Chest to Bar Pull Ups.

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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Hero WOD Lyon 18.1.20 (GW)

PRO/R00KIES: 5 Rounds for Time
7 Squat Cleans RX 70 kg
7 Shoulder to OH RX 70 kg
7 Burpee Chest to Bar Pull Ups
2 minutes Rest between rounds

ENDURANCE WOD: Every 3 min for 36 min. A. 15 Burpees + 200 m Run. B 15 Slam Ball Throws + 15 Cal Assault, C. 15 Box Jumps + 250 m Row.

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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