Tagged as: HEAVY DAY

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WOD 12.3.20 (GW)

PRO/ROOKIES: 3 Rounds for time 25 OH Squat RX 40 kg, 15 Toes to Bar. Cash Out 50 Push Ups.

MASTER CLASS: 3 Rounds for time 25 OH Squat RX 50 kg, 20 Toes to Bar. Cash Out 70 Push Ups.

HEAVY DAY:
a. 3*8 Strict Pull Ups Loaded
b. 3*12 Inverted Row Wide Grip
c. 3*8 Strict Chin Ups
d. 3*8 Bench Press
e. 3*8 Dips Loaded
f. 3 Super Sets 15 Wall Ball Shots Sit Ups + 15 Leg raises.
1 min Strict Rest between Sets.

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ENDURANCE WOD 10.3.20 (M)

PRO/ROOKIES: 3 Rounds – 2 min ON/OFF
a. 15 Burpees + Max Cal Ski Erg.
b. 50 DU + Max Cal Speed Fit.
c. Max Cal Row.

HEAVY DAY:
a. 3*8 Strict Pull Ups Loaded
b. 3*12 Inverted Row Wide Grip
c. 3*8 Strict Chin Ups
d. 3*8 Bench Press
e. 3*8 Dips Loaded
f. 3 Super Sets 15 Wall Ball Shots Sit Ups + 15 Leg raises.
1 min Strict Rest between Sets.

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WOD 10.3.20 (GW)

PRO/ROOKIES: Every 3 minutes for 15 min.
0:00-3:00 2 rounds – 8 Hang Squat Clean, 8 Chest to Bar/Pull Ups.
3:00-6:00 2 rounds – 9 Hang Squat Clean, 9 Chest to Bar/Pull Ups.
6:00-9:00 2 rounds – 10 Hang Squat Clean, 10 Chest to Bar/Pull Ups.
9:00-12:00 2 rounds – 11 Hang Squat Clean, 11 Chest to Bar/Pull Ups
12:00-15:00 2 rounds – 12 Hang Squat Clean, 12 Chest to Bar/Pull Ups
RX 50 kg.

HEAVY DAY:
A.
a. 3*8 Dead Lift
b. 3*60 m Sled Push
c. 3*10 Hip Thrusters Barbell
d. 4*8 Shoulder Press
e. 3*8 Side db raises
f. 3 Super Set 20 Loaded GHD Sit Ups + 12 KB Swing.
* 1 min Strict Rest between Sets.

WOD 9.3.20 (MW)

PRO/ROOKIES: 20 min EMOM 1st 8 Dead Lift RX 100 kg, 2nd 40 Sec Max Cal Assault Bike, 3rd 12 DB’s Shoulder to OH RX 20 kg each hand, 4th 25 Loaded Sit Ups RX 12 kg D Ball, 5th REST.

HEAVY DAY:
A.
a. 3*8 Dead Lift
b. 3*60 m Sled Push
c. 3*10 Hip Thrusters Barbell
d. 4*8 Shoulder Press
e. 3*8 Side db raises
f. 3 Super Set 20 Loaded GHD Sit Ups + 12 KB Swing.
* 1 min Strict Rest between Sets.

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WOD 7.3.20 (GW)

PRO/ROOKIES: For time 1000 m Run, 21-15-9-7 Hang Power Snatch RX 40 kg, Back Rack Lunges RX 40 kg, Toes to Bar, 500 m Run.

ENDURANCE: 4 Rounds: Circuit Training 1 min ON, 30 sec OFF.
a. Prison Style Assault Bike, b. Battle Ropes, C. Speed Fit, d. Burpees, e. V Ups.

HEAVY DAY:
a. 3*8 Front Squat
b. 3*10 Bulgarian Split Squat
c. 3*20 Back Step Sled Drag
d. 3*15 Loaded GHD Back Extensions
e. 3 Super sets 15 Banded Wood Chops + 30 Mountain Climbers
f. 3 Super sets 45 sec Side Plank + 25 Crunches.
* 1 min Strict Rest between Sets.

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WOD 6.3.20 (MGW) – BIG Yogilates Event στις 19:00 & Κοπή της 8ης πίτας μας στις 20:30. Σας περιμένουμε!

PRO/ROOKIES: 3 Rounds of:
a. 3 min AMRAP – 12 Plate Thruster RX 20 kg, 7 Burpees Jump on the Plate. 1 min REST.
b. 3 min AMRAP – 7 Reverse Burpees, 12 Ring Rows. 1 min REST.

HEAVY DAY:
a. 3*8 Front Squat
b. 3*10 Bulgarian Split Squat
c. 3*20 Back Step Sled Drag
d. 3*15 Loaded GHD Back Extensions
e. 3 Super sets 15 Banded Wood Chops + 30 Mountain Climbers
f. 3 Super sets 45 sec Side Plank + 25 Crunches.
* 1 min Strict Rest between Sets.

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WOD 5.3.20 (GW)

PRO/ROOKIES: 18 min EMOM 1st 7 Power Clean to OH RX 50 kg, 2nd 10 Chest to Bar, 3rd 20 V Ups.

MASTER CLASS: 18 min EMOM 1st 7 Power Clean to OH RX 60 kg, 2nd 7 Chest to Bar + 4 Bar Muscle Up, 3rd 20 V Ups.

HEAVY DAY:
a. 3*8 Strict Pull Ups Loaded
b. 3*12 Inverted Row Wide Grip
c. 3*8 Strict Chin Ups
d. 3*8 Bench Press
e. 3*8 Dips Loaded
f. 3 Super Sets 15 Wall Ball Shots Sit Ups + 15 Leg raises.
1 min Strict Rest between Sets.

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Team WOD 4.3.20 (M)

PRO/ROOKIES:
Teams of 2.
2 Rounds of.
a. 4 min Max Cal, I Go you Go 12/9 Assault, 1 min REST,
b. 4 min Max Meter, I Go you Go 200/150 m Speed Fit, 1 min REST,
c. 4 min AMRAP, I Go You Go 50 DU/SU, 1 min REST

HEAVY DAY:
a. 3*8 Strict Pull Ups Loaded
b. 3*12 Inverted Row Wide Grip
c. 3*8 Strict Chin Ups
d. 3*8 Bench Press
e. 3*8 Dips Loaded
f. 3 Super Sets 15 Wall Ball Shots Sit Ups + 15 Leg raises.
1 min Strict Rest between Sets.

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WOD 3.3.20 (MGW) Hello Spring!

PRO/ROOKIES: 20 min AMRAP 50/40 Air Squat, 40/30 Push Ups, 30/20 KB Swing RX 24 kg, 400 m Run.

HEAVY DAY:
A.
a. 3*8 Dead Lift
b. 3*60 m Sled Push
c. 3*10 Hip Thrusters Barbell
d. 4*8 Shoulder Press
e. 3*8 Side db raises
f. 3 Super Set 20 Loaded GHD Sit Ups + 12 KB Swing.
* 1 min Strict Rest between Sets.

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Benchmark WOD Nancy 29.2.20 (MGW)

PRO/ROOKIES: Nancy – For time 15 OH Squat RX 40 kg, 400 m Run. Cash out 50 Strict Chin Ups.

ENDURANCE WOD: 4 Rounds 1 min ON/OFF a. Battle Ropes, b. Speed Fit, c. Assault Bike.

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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