Tagged as: LUNGES

WOD 13.7.17 (MW)

PRO/ROOKIES: 20 min AMRAP 400 m Run, 9 Hang Power Clean, 16 Front Rack Lunges RX 50 kg

HEAVY DAY

A. 4*5 Back Squat
B. 3*16 Farmer Loaded back step Lunges
C. 4 Super set 8 Bench Press 10 bicep curls bar
D. 3 Tri set 15 Pull Over, 12 Loaded Dips, 20 alternate dumbbell hummer curls



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WOD 12.5.17 (MGW)

PRO/ROOKIES: 20 min EMOM: 1st min 15/12 Cal Assault alternate sets with 200/150 m ROW, 2nd min 16 Farmer loaded lunges RX 24 kg each hand, 3rd min 10 Push Press RX 50 kg, 4th min REST.

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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WOD 4.5.17 (W)

PRO/ROOKIES: 15 min EMOM 1st min 10 Front Rack Lunges RX 50 kg, 2nd min 100 m Farmer Walk RX 24 kg each hand, 3rd min REST.

HEAVY DAY:

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 27.3.17 (MGW)

PRO/ROOKIES: 20 min EMOM 1st min 16 Front rack Lunges RX 50 kg, 2nd min 20/15 Push Ups, 3rd 30 DU, 4th min Rest.

MASTER CLASS: 17.5 Open CrossFit For time 10 Rounds 9 thruster RX 40 kg, 35 DU.

HEAVY DAY:
A. 4*6 back squat
B. 3*16 step back lunges farmer loaded super set 3*20 swiss ball leg curl
C. 4*5 bench press
D 3*12 dips super set max effort push ups
E 3 Set 12 toes to bar super set 15 hip extensions



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WOD 15.12.16 (MGW)

PRO/ROOKIES: 16 min AMRAP 1st min 50/30 DU, 2nd 12/10 Toes to Bar, 3rd min 16 Farmer Loaded Back lunges RX 20+20 kg, 4th min REST.

HEAVY DAY: 4 super sets 8 front squats, 8 Chin Ups (weighted)
3 super sets 10-10 single arm linear jammer, 12 Hip Thrusters, 3 super sets 8-10 inverted row 1 sec pause at the top, 10 Loaded Dips.



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WOD 8.12.16 (MGW)

PRO/ROOKIES: 20 min AMRAP 400 m Run, 20/16 KB Lunge pass through RX 24, 10/8 Ring Dips. Buy in 6/4 Wall walk.

HEAVY DAY: 4 super sets 8 front squats, 8 Chin Ups (weighted)
3 super sets 10-10 single arm linear jammer, 12 Hip Thrusters, 3 super sets 8-10 inverted row 1 sec pause at the top, 10 Loaded Dips.



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WOD 25.11.16 (MW)

PRO/ROOKIES: 5 Rounds for time 400 m RUN, 20 goblet lunges RX 24 kg, 15/12 KB Swing RX 24 kg.

HEAVY DAY:Back Squat 4*8, Walking Lunge 4*20 Steps, 4*8 Push Press,3*8 High pull dumbbell, 3*8 Pull Over.



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WOD 26.10.16 (MWG)

PRO/ROOKIES: For time 1000/800 m Run 5 min cap. 3 min Rest, then 9 min AMRAP 20/16 KB Pass through lunges RX 24 kg, 10/8 Toes to Bar, 30 DU. Buy in for the AMRAP 40/30 Burpees.

HEAVY DAY: 4*8 dead lift, 3*8 step up box farmer loaded, 4*8 strict pull ups loaded if possible, 3*10-12 inverted row, 3*15 GHD back extensions



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