Tagged as: JUMP OVER THE BOX

WOD 5.4.17 (GW)

PRO/ROOKIES: For time 21-15-9 KB Swing RX 24 kg, Toes to Bar, Jump Over the Box.

A. 4*8 Dead lift
B. 4*10 Loaded Pull Ups
C. 3 Super set 15 Ring Row 15 Pull over
D. 3 Super set 8 Loaded Chin Ups, 10 Loaded Dips.



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WOD 1.3.17 (G)

PRO/ROOKIES: 18 min EMOM 1st min 5/3 Ring Muscle Up or 7 Ring Dips, 2nd min 10/8 Jump over the box 3rd min 15/12 V Sit Ups.

HEAVY DAY:
A. 4*5 Dead lift
B. 3*16 OH Lunges super set 8 single leg dumbbell dead lift
C. 4*10 Strict loaded pull ups
D. 3* 12 – 15 inverted row super set 15 dumbbell pull over.
E. 4 *15-20 GHD obligue sit ups



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WOD 12.1.17 (GW)

PRO/ROOKIES: 15 min EMOM 1st min 7 Dead Lift RX 100 kg, 2nd min 6/3 Muscle Up or 7 Ring dips, 3rd min 10/7 Jump over the box.

HEAVY DAY:
A. 3 Super Sets – 8 Dead Lift + 8 Bulgarian Split Squat
B. 3 Super Sets – 10 Strict Pull Ups (loaded if possible) + 10 Side shoulder raises
C. 3 three sets – 10 Swiss Ball Leg Curls + 12 Ring Rows (feet on a box) + 12 Seated KB Tricep extensions
D. 3 Super Sets – 30 Sec Side plank each side + 12 GHD Sit ups.



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12

VIRTUAL TRAINING