Tagged as: MAX REP

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WOD 14.2.20 (MGW)

PRO/ROOKIES: 20 min EMOM 1st 40 sec Max Cal Ski Erg, 2nd 40 Sec Max Reps Alternating Goblet Lunges RX 20 kg, 3rd 40 Sec Max DU/SU, 4th 40 Sec Max Renegade Rows RX 20 kg.

HEAVY DAY:
A. super set 5*40 m Sled + 3 Rope climbs
B. Three set 5* 8 Shoulder Press + 8 Box Jump 75 cm + 15 GHD Sit Ups loaded
C. Three set 5*20 m Farmer Walking Lunges + Max Ring Rows + 12 Ghd back extensions

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Team WOD 22.2.19 (MGW)

PRO/ROOKIES: couples 3 Rounds of A.1 min max Wall Ball Shots, 1 min REST. B. 1 min Cap 200 m Run, 1 min REST. C. 1 min max rep Rope Climb or Strict Pull Ups, 1 min REST. D. 1 min Cap 200 m Run, 1 min REST.

HEAVY DAY:

A. Super set 4*8 Push press – 20 m Sled Push
B. Super Set 4*12 side shoulder raises – 4*20-15 Swiss Ball Leg Curls
C. Super Set 3* 12 KB Swing – 3*10 Kick Backs (10L/10R) (triceps)
D. 4* 20 Plank push & pull db 10L/10R.

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WOD 27.6.18 (M)

PRO/ROOKIES: 5 Rounds. 1 min MAX Cal ASSAULT, 1 min REST, 1 min max reps DU/SU, 1 min REST, 1 min MAX reps mountain climbers. 1 min MAX reps Sit Ups.

HEAVY DAY

A. Super set 4*6 Dead lift – 4*8 Bench Press
B. Super set 3*16 Alternate Box Step Up – 3*12 Loaded dips
C. Super Set 3*12 Pull over – 3*10 Barbell curls
D. Super Set 3*12 Strict leg raises (απο το μονόζυγο) + max effort push ups



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