Tagged as: JUMP OVER THE BOX

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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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WOD 10.11.17 (MG)

PRO/ROOKIES: 20 mn AMRAP 10/8 Toes to Bar, 10/8 Jump Over the Box, 3/1 Wall Walk, 400 m Run.

HEAVY DAY

A. Super set 4*8 Dead lift – 4*8 Bench Press
B. Super set 3*16 Farmer Alternate Box Step Up – 3*8 Shoulder Press
C. Three Set 3*8 dumbbell front raises – 3*12 Ring push ups – 3*10 Barbell Curls
D. Super set 3*12 Strict leg raises (απο το μονόζυγο)



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WOD 5.11.17 (MW)

PRO/ROOKIES: Every 3 min for 18 min 9/7 Jump Over the Box, 9/7 Ring Dips, 9 Dead Lift RX 80 kg

MASTER CLASS 15 min AMRAP 9 Hang Power Clean RX 60 kg, 15 Wall ball Shots RX 20 lb, 21 Pull Ups. Start every Round with 10 m Hand Walking.

HEAVY DAY:

4*8 Bench Press
3*12 dips (Loaded if possible)
3*15 pull over
4*8 pull ups (Loaded if possible)
3*12 inverted row
3*10 dumbbell one arm row



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FO


WOD 24.7.17 (MG)

PRO/ROOKIES: 20 min AMRAP 400 m Run, 12 Chest to Bar Pull Ups/Pull Ups, 10/8 Jump Over the Box

MASTER CLASS: 5-10-15-10-5 Squat Snatch RX 40 kg, Chest to bar Pull Ups, Cash out 1000 m Run.

HEAVY DAY:

A. 4*5 Dead Lift
B. 3*12 Bulgarian split squat
C. 4 Super set 8 Wide grip Loaded Pull Ups, 10 narrow grip bench press
D. 3 Tri set 15 Inverted Row, 12 side shoulder raises, 10 sited tricep extensions



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