Tagged as: KB SWING

TEAM WOD 17.1.18 (MGW)

PRO/ROOKIES: Couples For time 200 m Run + Plank Hold, 27/21 KB Swing, Toes to Bar, 200 m + Plank Hold 21/15 KB Swing, Toes to Bar, 200 m Run + Plank Hold, 15/9 KB Swing, Toes to Bar. 200 m Run + Plank Hold

HEAVY DAY:

A. 4*5 Dead lift
B. 4*10 Strict loaded pull ups
C. 4*8 OH Squat
D. 3* 12 – 15 inverted row super set 15 dumbbell pull over.



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WOD 3.1.18 (MGW)

PRO/ROOKIES: 20 min EMOM 1st 12 KB Swing RX 24 kg, 2nd 12/9 Cal Assault Bike, 3rd 12/9 Burpees, 4th REST.

HEAVY DAY:

A. 4*5 Dead lift
B. 4*10 Strict loaded pull ups
C. 4*8 OH Squat
D. 3* 12 – 15 inverted row super set 15 dumbbell pull over.



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WOD 29.12.17 (MGW)

PRO/ROOKIES: For time 1000/800 m Run, then 3 Rounds of 21 KB Swing RX 24, 15 Toes to Bar/Knees to Chest, 9 Box Jumps RX 75/50 cm

HEAVY DAY:

A. 4*8 Bench Press
B 4*20 m Farmer load Walking Lunges
C. Super Sets 3*12 Arnold shoulder press 3*20 Ring Rows
D. Tri set 40 Mountain climbers, 30 Sit Ups, 15 sec Hanging L Hold



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WOD 21.12.17 (MGW)

PRO/ROOKIES: 5 min AMRAP 5 Strict Hand Stand Push Ups, 16 Goblet Lunges RX 24 kg, 1 legless Rope Climb or 5 Strict Chin Ups, then For time 600/400 m Run, 21-15-9 KB Swing RX 24 kg, Ring dips.

MASTER CLASS: For time 21-15-9 Hand Stand Push Ups, OH Squat RX 50 kg. Cash out 15 Muscle Up.

HEAVY DAY:

A. 4*8 Dead lift
B. Super set 3*16 Farmer load Bulgarian Split squat – 3*12 pull ups Loaded if possible with med ball between legs
C. Super Set 3*16 dumbbell row (8+8) – 3*15 Pull over
D. Tri set 3*45 sec elbow side plank – 30 sec Reverse Crunches



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Team WOD 13.12.17 (MGW)

PRO/ROOKIES: Couples 5 Rounds for time 400 m Run, 15/12 KB Swing RX 24 kg, 9/7 Jump Over the Box. Buy in 50/40 Synchronised Switch Climbers

HEAVY DAY:

A. 4*8 Dead lift
B. Super set 3*16 Farmer load Bulgarian Split squat – 3*12 pull ups Loaded if possible with med ball between legs
C. Super Set 3*16 dumbbell row (8+8) – 3*15 Pull over
D. Tri set 3*45 sec elbow side plank – 30 sec Reverse Crunches



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WOD 25.11.17 (MGW)

PRO/ROOKIES: 8 Rounds of 7 Dead Lift RX 100 kg, 9/7 Jump Over the Bar Burpees, 12/9 KB Swing RX 24 kg, 200 m Run. Cash out 100 DU

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 21.11.17 (MGW)

PRO/ROOKIES: 15 min AMRAP 16 Pass Through Lunges RX 24 kg, 10/8 Toes to Bar, 10/8 KB Swing RX 24 kg, 25/20 DU.

HEAVY DAY:

A. Super set 4*5 Βαck squat – 4*3 Leg less rope climb or 8 Chin ups strict
B. Super set 3*8 Front loaded lunges (no alternate legs 8+8) – 3*12 Inverted row (a teammate hold your feet)
C. Super set 3*12 Strict pull ups – 3*12 dumbbell sited tricep extensions
D. Three set 3*20 Russian twist – 3*20 Superman back extensions – 3*15 V ups



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WOD 1.11.17 (MGW)

PRO/ROOKIES: 3 Rounds: 00:00 – 00:03 min 400 m Run, 25/20 KB Swing RX 24 kg, OO:03 – 00:06 min 400 m Run, 50/35 DU, 00:06 – 00:09 min 400 m Run, 16/12 Plank Row RX 20 kg Each Hand

HEAVY DAY:

10,8,6,8,10 Dead lift
10,8,6,8,10 Pull ups loaded if possible
3 super Set 15 slow swiss ball hamstring curls + 12 Narrow grip barbell Row
3 tri sets 16 (8+8) dumbbell single leg dead lift, 12 Chin ups, 10 slow standing reverse flys.



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WOD 24.10.17(GW)

PRO/ROOKIES: 20 EMOM 1st 15/12 KB Swing RX 24 kg, 2nd 12/10 Ring Dips, 3rd 20/16 Goblet Lunges, 4th 18/15 Assault CAL, 5th REST

HEAVY DAY:
10,8,6,8,10 Front Squat
10,8,6,8,10 Bench Press
3 super Set 20 (10+10)farmer loaded back lunges from step + 15 dumbbell bench press with rotation
3 tri sets 15 Sumo Squat, 15 Pull Over, 12 dips



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WOD 14.10.17 (MGW)

PRO/ROOKIES: 7 Rounds 12 KB Swing RX 24 kg, 9 Power Clean RX 60 kg, 7 Burpee Jump over the Bar, 200 m Run

HEAVY DAY:
10,8,6,8,10 Shoulder Press
3 Super Set 80 m Farmer Walk + 10 bench press narrow grip
3 Super sets 40 m sled push + 10 wide grip upright Row (snatch pull)
3 Super Sets 15 Sec L sit parallettes Hold + 10 barbell bicep curl



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