Tagged as: FRONT SQUAT

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WOD 16.7.19 (MGW)

PRO/ROOKIES: For time – 27/21 Front Squat RX 60 kg, 27/21 Chest to Bar, 200 m Run, 21/15 Front Squat, 21/15 Chest to Bar, 400 m Run, 15/9 Front Squat, 15/9 Chest to Bar, 600 m Run.

HEAVY DAY:
A. 4*10 Front squat
B. Super set 4*12 single leg hip thrusters – 4*10 Shoulder Press
C. Super set 3*12 KB Swing – 3*12 dips loaded if possible
D. Tri Set 3 * 1 min Plank – 20 Obligue sit ups – 20 superman back extensions

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WOD 18.6.19 (MW)

PRO/ROOKIES: 3 Rounds of: 2 min Max Cal ROW, 2 min REST, 2 min AMRAP 7 Front Squat RX 60 kg, 5 Push Press RX 60 kg, 2 min REST,

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 8.6.19 (MGW)

PRO/R00KIES: 20 min AMRAP 7 Hang Power Clean RX 60 kg, 7 Front Squat 60 kg, 9 Burpees, 200 m Run.

ENDURANCE: THE GHOST: 6 Rounds 1 min MAX Row, 1 min MAX Burpees, 1 min MAX DU, 1 min REST.

HEAVY DAY:
A. 4 Super set 30 m Lunges one arm front rack, 15 db Dead Lifts
B. 3 Super set 10 Sumo Squat High Pull, 10 Dips Loaded if Possible
C. 4 Super set 15 Push Ups Loaded if possible, 10 Hammer db curls
D. 3 Super set 10 one arm db Row, 10 db French extensions
E. 3 Super set 25 Crunches, 30 sec max L hold from parallettes.

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WOD 28.5.19 (MGW)

PRO/ROOKIES: For time 21-15-9-7 Front Squat RX 60 kg, Chest to Bar Pull Ups, 800 m Run.

HEAVY DAY:
Α. 4*12 Front Squat.
B. 3* 20 suitcase box step ups (10L+10R).
C. 3 Super Set 12 Strict Pull Ups, 15 loaded GHD back extensions.
D. 3 Super Set 15 Inverted Row , 15 narrow push ups (elbows close to the body – triceps) Loaded if possible.
E. 3 Super Set 20 Plank Dumbbell push pull, 20 Russian twists.

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WOD 11.5.19 (MGW)

PRO/R00KIES: 20 min AMRAP 200 m Run, 10 Front Squat RX 60 kg, 2 Leg Less Rope Climbs or 8 Strict Chin Ups.

ENDURANCE WOD: 800 m Run, 3 min Rest, 600 m Run, 2 min Rest, 400 m Run 1 min Rest, 200 m Run. 3 min REST 3 sets: 1 min MAX effort Ski Erg 3 min REST.

HEAVY DAY:
A. 4* 2 min MAX meter Sled Push
B. 3 Super Set 12 Shoulder Press, 20 Swiss Ball Leg Curl
C. 3* 2 min Max meter Backward Sled drag, 12 Side shoulder raises
D. 3 Super Set 24 Around the world Shoulder exercise (plate 12L/12R), 12 Barbell bicep Curls.
E. 3*20 – 15 GHD sit ups, 20- 15 Swiss Ball Pikes
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Team WOD 6.5.19 (MW)

PRO/ROOKIES: 20 min I GO YOU GO, 5 Squat Clean, 5 Front Squat, 8 Shoulder to OH RX 60 kg. Every 2 Completed rounds 400 m Run together.

HEAVY DAY:
Α. 4*12 Front Squat.
B. 3* 20 suitcase box step ups (10L+10R).
C. 3 Super Set 12 Strict Pull Ups, 15 loaded GHD back extensions.
D. 3 Super Set 15 Inverted Row , 15 narrow push ups (elbows close to the body – triceps) Loaded if possible.
E. 3 Super Set 20 Plank Dumbbell push pull, 20 Russian twists.

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WOD 22.4.19 (MGW)

PRO/ROOKIES: 21-15-9 Front Squat RX 60 kg, Chest to Bar Pull Ups. 1000 m Run.

HEAVY DAY:
Α. 4*8 Back Squat
B. 4*10 Goblet Lateral Lunges (10L+10R)
C. 4 Super Set 8 Bench Press, 16 Gorilla Alternating Row KB.
D. 3 Super Set 8 Pull Ups Loaded if possible, 8 Side Shoulder Raises
E. 3 Super Set 30 sec Side Plank adductor (each side), 20 GHD Sit Ups

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WOD 15.4.19 (MGW)

PRO/ROOKIES: 3 Rounds of – 2 min MAX Cal Assault Bike, 2 min REST, 2 min Cap 15 Front Squat RX 60 kg, 20/15 Push Ups, 2 min REST.

HEAVY DAY:
Α. 4*8 Back Squat
B. 4*10 Goblet Lateral Lunges (10L+10R)
C. 4 Super Set 8 Bench Press, 16 Gorilla Alternating Row KB.
D. 3 Super Set 8 Pull Ups Loaded if possible, 8 Side Shoulder Raises
E. 3 Super Set 30 sec Side Plank adductor (each side), 20 GHD Sit Ups

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WOD 6.4.19 (MGW)

PRO/ROOKIES: Ten rounds for time: 150 m Run, 7 Chest to Bar Pull Ups, 7 Front Squat RX 60 kg, 7 Handstand Push Ups.

ENDURANCE WOD: 3 min Max Cal ROW, 2 min Rest, 3 min Max Cal Assault, 2 min Rest, 3 min Max Cal Ski Erg, 2 min REST, for time 1200 m RUN.

HEAVY DAY:
A. 4*8 Dead Lift
B. 4 Super Set 40 m OH Walking Lunge, 8 Pendley Row
C. 3 Super Set 40 m Lateral Sled Drag, 8 Arnold Presses
D. 3 Super Set 12 Plate Loaded if possible Push Ups, 12 Pull Over
E. 3*20 GHD obligue Sit Ups

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WOD 19.2.19 (MGW)

PRO/ROOKIES: 20 min EMOM 1st min 10 Front Squat RX 60 kg, 2nd 15/12 Hand Release Push Ups, 3rd min Assault 12/9 Cal 45 sec Cap, 4th 20/15 Sit Ups.

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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