Tagged as: GOBLET LUNGES

WOD 5.3.2017 (GW)

PRO/ROOKIES: 12 min AMRAP 2 Rounds 16 Goblet Lunges RX 24 kg, 15/12 Toes to Bar, 10 Dumbbell or KB Swing RX24 kg, 2 Rounds 16 Goblet Lunges RX 24 kg, 15/12 Chest to bar – pull ups, 10 Dumbbell or KB Swing RX 24 kg.

MASTER CLASS: 17.2 Open Crossfit games WOD Complete as many rounds and reps as possible in 12 minutes of:
2 rounds of:
15 m weighted walking lunge RX 20 kg
16 toes-to-bars
8 power cleans
Then, 2 rounds of:
15 m weighted walking lunge RX 20 kg
16 bar muscle-ups
8 power cleans
Etc., alternating between toes-to-bars and bar muscle-ups every 2 rounds.

HEAVY DAY:
A. 4*6 back squat
B. 3*16 step back lunges farmer loaded super set 3*20 swiss ball leg curl
C. 4*5 bench press
D 3*12 dips super set max effort push ups
E 3 Set 12 toes to bar super set 15 hip extensions



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WOD 24.2.17 (MGW)

PRO/ROOKIES: 20 min AMRAP 20/15 Toes to Bar, 20/16 Goblet Lunges RX 24 kg, 400 m Run

HEAVY DAY:
A. Super set 4*5 Hang Power Clean – 4*8 Push press
B. Super Set 3*12 side shoulder raises – 3 *15 – 12 Glute hamstring push up
C. Super Set 3* 30 sec battle ropes – 3*16 Plank to Push Up.
D. 3* 20-15 GHD sit ups loaded if possible.



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WOD 7.12.17 (MGW)

PRO/ROOKIES: 20 min AMRAP 400 m Run, 15/12 Toes to Bar, 15/12 KB Swing, 16 Goblet Lunges RX 24 kg.

HEAVY DAY:
A. Super set 4*5 Front squat – 4*3 Leg less rope climb or 8 Chin ups strict
B. Super set 3*8 Back loaded lunges (no alternate legs 8+8) – 3*12 Inverted row (feet on a swiss ball)
C. Super set 3*12 Strict pull ups – 3*12 barbell french tricep extensions
D. Super set 3*20 Wall ball shot sit ups – 3*12 GHD loaded back extensions



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WOD 10.1.17 (GW)

PRO/ROOKIES: For time 10/5 – 15/10 – 20/15 – 15/10 – 10/5 Goblet Lunges, KB Swing RX 24 kg, Hand Release Push Ups. Buy in 50/40 Sit Ups

HEAVY DAY:
A. 3 Super Sets – 8 Back Squat + 16 farmer loaded back step Lunges
B. 3 Super Sets – 8 Bench Press + 12 Loaded Dips
c. 3 three Sets – 8 Thrusters + 15/12 Pull Over + 15/12 Push Ups.
D. 3 Super Sets – 1 min Plank + 15 loaded sit ups.



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WOD 4.1.17 (WM)

PRO/ROOKIES: For time: 3 Rounds 40 DU, 20 Goblet Lunges RX 24 kg, 800/600 m Run, then 50 KB Swing RX 24 kg every time you broke the reps 20 DU.

HEAVY DAY:
A. 4 Super Sets – 8 Back Squat + 16 farmer loaded back step Lunges
B. 4 Super Sets – 8 Bench Press + 12 Loaded Dips
c. 3 three Sets – 8 Thrusters + 15/12 Pull Over + 15/12 Push Ups.
D. 3 Super Sets – 1 min Plank + 15 loaded sit ups.



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WOD 28.12.16 (MGW)

PRO/ROOKIES: 20 min EMOM 1st min 20/16 Goblet Lunges RX 24 kg, 2nd min 35 DU, 3rd min 14 single arm push press RX 24 kg (7+7), 4th min 12/10 inverted row (PRO feet on a box), 5th min REST.

HEAVY DAY: 4 Super Sets 8 Dead Lift, 8 Bench Press, 4 Super Sets 16 box step up farmer loaded, 8 Shoulder Press, 4 Super Sets 15 Loaded GHD Back extensions, Deficit Push Ups to failure, 4*15-20 GHD Sit Ups.



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WOD 1.11.16 (MGW)

PRO/ROOKIES: 20 min AMRAP 200 m Run, 20/16 Goblet Lunges RX 24 kg, 8/6 one arm push press DB or KB RX 20kg, 12/10 Ring rows.

HEAVY DAY: Bulgarian split squat 4×8, Good mornings 3×10, Bench press 4×8,
Barbell high row (back) 4×8, Military press alternating 3×10



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