Tagged as: KNEES TO CHEST

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WOD 11.10.19 (MGW)

PRO/R00KIES: For time 25 Toes to Bar/knees to Chest, 40 Plate Ground to OH RX 20 kg, 1000 m Run, 40 Plate Ground to OH RX 20 kg, 25 Toes to Bar/Knees to Chest.

HEAVY DAY:
A. 4*8 Heavy Thrusters
B. 3*3 Rope Climbs or 10 strict chin ups
C. 4*20 m Sled
D. 4*30 m Farmer Carry
E. Tri Set 20 V Ups, 1 min Side plank each side, 15 GHD back extensions

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WOD 12.4.19 (GW)

PRO/ROOKIES: 18 min EMOM 1st 20/15 Wall Ball Shots , 2nd 12 Toes to Bar/Knees to Chest, 3rd, 35 DU/50 SU.

HEAVY DAY:
A. 4*8 Dead Lift
B. 4 Super Set 40 m OH Walking Lunge, 8 Pendley Row
C. 3 Super Set 40 m Lateral Sled Drag, 8 Arnold Presses
D. 3 Super Set 12 Plate Loaded if possible Push Ups, 12 Pull Over
E. 3*20 GHD obligue Sit Ups

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WOD 10.10.17 (GW)

PRO/ROOKIES: 20 min EMOM 1st 9/7 OH Squat RX 60 kg, 2nd 12/10 Toes to Bar/Knees to Chest, 3rd 16/12 Plank to Push Up, 4th 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 Dumbbell Sumo Squat, 15 Pull Over, 12 dips loaded



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