Tagged as: FRONT RACK LUNGES

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WOD 26.7.19 (MGW)

PRO/R00KIES: 4 Rounds for time 400 m Run, 10 Hang Power Clean RX 50 kg, 16 Front Rack Lunges RX 50 kg.

HEAVY DAY:
A. 4*8 Bench Press
B 4*20 m Farmer load Walking Lunges
C. Super Sets 3*12 Arnold shoulder press 3*20 Ring Rows
D. Triset 40 Mountain climbers, 30 Crunches, 15 sec Hanging L Hold

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WOD 3.6.19 (MGW)

PRO/ROOKIES: 20 min AMRAP 9 Chest to Bar, 12 Burpees, 20 Front Rack one arm Lunges RX 24 kg, 200 m Run.

HEAVY DAY:
A. 4 Super set 8 Dead Lift , 20 Goblet Lunges
B. 3 Super set 20 Jump Squat (Plate Loaded if possible), 40 m Sled Push
C. 4 Super set 10 Shoulder Press, 10 Chin Ups (Loaded if possible)
D. 3 Super set 10 Arnold Press, 12 Ring Rows
E. 3 Super set 20 Plank KB transfers side to side (10L/10R), 25 reverse crunches

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WOD 1.3.19 (MW)

PRO/ROOKIES: For time 800 m Run, 50 Alternating front Rack back step Lunges RX 24 kg, 50 One Arm Shoulder to OH (25L/25R), 600 m Run, 30 Alternating front Rack Lunges RX 24 kg, 30 One Arm Shoulder to OH (15L/15R), 400 m Run, 20 Alternating front Rack Lunges RX 24 kg, 20 One Arm Shoulder to OH (10L/10R)

HEAVY DAY:

A. Super set 4*8 Push press – 20 m Sled Push
B. Super Set 4*12 side shoulder raises – 4*20-15 Swiss Ball Leg Curls
C. Super Set 3* 12 KB Swing – 3*10 Kick Backs (10L/10R) (triceps)
D. 4* 20 Plank push & pull db 10L/10R.

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WOD 4.2.19 (MGW)

PRO/ROOKIES: 20 min AMRAP 10 KB Snatch RX 24 kg (5L/5R), 10 KB Front Rack Lunges RX 24 kg (5L/5R), 5 Burpees Jump over the KB. Every 4 Rounds completed 50 DU/SU.

HEAVY DAY
A. Super set 4*8 Front squat – 4*3 Peg board climb or Leg less rope climb or 8 Chin ups strict
B. Super set 3*20 Back Rack loaded lunges – 3*12 Inverted row feet on a box.
D. Super set 3*16 Renegade Row – 3* 12 Ring Dips
D. Super set 3*20 Sit Ups crossed arms weighted if possible – 3*15 GHD Back Extensions.

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2019 1st WOD!! 3.1.19 (MGW)

PRO/ROOKIES: 19 min AMRAP, 20 Front Rack Lunges RX 40 kg, 20 Push Ups, 20 Toes to Bar. Every 2 Rounds 400 m Run.

MASTER CLASS: 19 min Cap – For time 2 rounds 40 m Farmer load Walking Lunges, 20 Hand Stand Push Ups then 12-9-7 Ring Muscle Up, Ski Erg Cal.

HEAVY DAY:

A. 4*5 Front squat
B. 3*20 Goblet Lateral box step ups (10R/10L)
C. 4*5 bench press
D 3*12 dips super set 3*8 hang power cleans
E 3*10 strict toes to bar



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WOD 26.11.18 (GWM)

PRO/ROOKIES: 8 min EMOM 6 Sumo dead Lift High Pull RX 50 kg, 9/7 Burpees, 3 min Rest, 9 min AMRAP 200 m Run 12 Front Rack Lunges RX 50 kg, 7 Pendley Rows RX 50 kg.

HEAVY DAY

10,8,6,8,10 Front Squat
10,8,6,8,10 Bench Press
3 super Set 20 (10+10)farmer loaded back lunges from step + 12 dumbbell bench press with rotation
3 trisets 10 Sumo Squat, 12 Pull Over, 10 dips



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WOD 25.10.18 (MGW)

PRO/ROOKIES:
For time – 40 Front Rack alternating Lunges RX 40 kg, 21 Toes to Bar, 30 Front Rack alternating Lunges RX 40 kg, 15 Toes to Bar, 18 Front Rack alternating Lunges RX 40 kg, 9 Toes to Bar. Cash out 1000/800 m Run.

MASTER CLASS

A. 15 min to Built a HEAVY Snatch.

B.Throwback WOD 12.4 open crossfit games wod

Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls (20 lbs to 10′ target)
90 Double-unders
30 Muscle-ups

HEAVY DAY

4 Super Set 8 Front Squat + 2 Rope Climb
3 Super Set 10 Bulgarian split squat + 8 Pendley Rows
3 Super Set 8 Sumo Squat High Pull + 10 Strict Pull Ups
3 Super Set 15 Leg curl swiss ball + 20 GHD sIt Ups



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WOD 9.10.18 (GW)

PRO/ROOKIES: 6 min AMRAP 12 Front Rack Lunges RX 40 kg, 9 Pull Ups. Then 1000/800 m Run 6 min Cap. Then 6 min AMRAP 12 Front Rack Lunges RX 40 kg, 9 Pull Ups.

HEAVY DAY

4 Super Set 8 Dead Lift + 8 Bench Press
3 Super Set 15 Banded Hips thrusters + 15 Dips loaded if possible
3 Super Set 16 Back step Lunges with plate shoulder press + 15 Push Ups Loaded if possible
3 Super Set 12 KB Swing + 8 Strict Toes to Bar



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WOD 21.9.18 (MGW)

PRO/ROOKIES: 5 Rounds for time 400 m Run, 16 Front Rack Lunges RX 40 kg, 10 Pendlay Row RX 40 kg

HEAVY DAY

4*8 Dead lift
3*16 Box Step Ups Goblet Loaded
4*10 Filly Press
3*10 Side shoulder raises
3*12 KB Swing
3*10 Barbell Bicep Curls



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WOD 2.7.18 (MGW)

PRO/ROOKIES: For time 10*1 Hang Power Clean, 2 Front Rack Lunges RX 60 kg, 200 m Run, 27/21 Chest to Bar Pull Ups/Pull Ups, 8*1 Hang Power Clean, 2 Front Rack Lunges RX 60 kg, 200 m Run, 21/15 Chest to Bar Pull Ups/Pull Ups, 6*1 Hang Power Clean, 2 Front Rack Lunges RX 60 kg, 200 m Run, 15/9 Chest to Bar Pull Ups/Pull Ups

HEAVY DAY

A. 4*5 Back Squat
B. 3 Supers set 16 Farmer Loaded back step Lunges, 10 Bench Press
C. 3 Super set Max Effort Push Ups, 10 bicep curls barbell
D. 3 Tri set 15 Pull Over, 12 Loaded Dips, 20 alternate dumbbell hummer curls



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