Tagged as: KB SWING

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WOD 8.6.18 (MGW)

Spinning

PR0/ROOKIES 20 min EMOM 1st min 15/12 KB Swing RX 24 kg, 2nd 15/12 Ring Rows, 3rd 12/9 Cal ASSAULT 45 sec cap, 4th min 200 m Run, 5th REST

HEAVY DAY

A. Super set 4*8 THRUSTER
B. Super Set 4*12 side shoulder raises – 4 *15 Hip Thruster barbell
C. Super Set 4* lateral lunges 10 each side – 12 Ring Push Ups
D. 3 set 25 sec L Hold
E. 3 set 1 min side plank



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Team WOD 30.5.18 (MGW)

PRO/ROOKIES: Couples Relays. 7 min AMRAP 10/8 Cal Assault, 15/12 KB Swing RX 24 kg. 2 min REST. 7 min AMRAP 10/8 Burpees, 25 DU/30 SU, 2 min REST, 7 min AMRAP 2*200 m Run

HEAVY DAY
a.4*8 Bench Press
b.Super set 3*12 dips + 3*15 pull over
c.4*8 pull ups
d.Super Set 3*12 inverted row + 20/15 Push ups
e.3*10 dumbbell one arm row



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WOD 23.5.18 (MGW)

PRO/ROOKIES: 20 AMRAP Ladder 24/21, 21/18, 18/15, 15/12, 12/9, 9/6, 6/3 Burpees, KB Swing RX 24 kg. between every step 200 m Run.

HEAVY DAY

a.4*8 Bench Press
b.Super set 3*12 dips + 3*15 pull over
c.4*8 pull ups
d.Super Set 3*12 inverted row + 20/15 Push ups
e.3*10 dumbbell one arm row



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WOD 8.5.17 (GW)

PRO/ROOKIES: Two Rounds for time
1st Round 50/40 Pass through Lunges RX 24 kg, 35 Chest to Bar Pull Ups/30 Pull Ups, 40/30 KB or DB Snatch 20/15L/20/15R RX 24 kg.
2nd Round 50/40 Goblet Squat RX 24 kg, 35 Pull Ups/ 20 Pull Ups, 30/30 KB Swing RX 24 kg

HEAVY DAY

a.4*8 Back Squat
b.3*20 Βack Rack back step Lunges
c.3*15 One leg Hip Thrusters
d.4*8 Shoulder Press
e.3 super Set 10 Shoulder Side Raises + 10 Barbell Bicep Curls



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WOD 26.4.18 (GW)

PRO/ROOKIES: 18 min AMRAP 30/24 Goblet Lunges RX 24 kg, 15/12 Toes to Bar, 15/12 KB Swing RX 24 kg

MASTER CLASS:

Two 7 min AMRAP with 2 min REST between: A. 8 Hang Power Snatch RX 40 kg, 25 DU. B. 10 OH Squat RX 40 kg, 12 Hand Release Push Ups.

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 2.6.17 (MGW)

PRO/ROOKIES: 20 min AMRAP 200 m Run, 20 DU, 20 Russian KB Swing RX 24 kg, 20 obligue twist sit ups.

HEAVY DAY

A. 4*8 Shoulder Press
B. 3*40 m Sled Sprint Push
C. 4 Super set 20 Standing Arnold alternate shoulder presses, 20 step elevated Single leg bridges
D. 3 Tri set 20 alternate dumbbell front shoulder raises, 20 Band Reverse flies, 8 single dumbbell dead lifts.



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WOD 26.5.17 (MGW)

PRO/ROOKIES: 5 Rounds for time 400 m Run, 15/12 KB Swing, 12/9 Ring Dips.

A. 4*8 Bench Press
B. 4*8 Back Squat
C. 3 Super set 10 Single arm dumbbell bench press 20 backward lunges with plate shoulder press
D. 3 Super set 30 Sec Squat slam battle ropes, 10 step side to side push up.

 

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