Tagged as: INVERTED ROW

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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Team WOD 12.10.16 (MGW)

PRO/ROOKIES: Couples 5 Rounds for time – 15/12 Unbroken Wall Ball Shots RX 20 Lb, 16/12 Plank Dumbbell Row RX 20 kg each hand, 200 m Run. BUY IN 50 Sit Ups.

HEAVY DAY: 4*8 dead lift, 3*8 step up box farmer loaded, 4*8 strict pull ups loaded if possible, 3*10-12 inverted row, 3*15 GHD back extensions



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VIRTUAL TRAINING