Tagged as: MOUNTAIN CLIMBERS

WOD 21.1.18 (MGW)

PRO/ROOKIES: 20 min EMOM 1st 12/9 Cal Assault 45 sec cap, 2nd 15/12 Pull Ups, 3rd 8 Dead Lift RX 100 kg, 4th 50/40 Mountain Climbers.

HEAVY DAY

A. 4*5 Dead lift
B. 3*20 Bulgarian split squat farmer or goblet load. (10L/10R)
C. 4*10 Strict pull ups
D. 3* 12 high pull
E. 4*20 obligue wall ball throws (10L/10R)

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WOD 28.11.18 (M)

PRO/ROOKIES:
EVERY 4 min For 32 min
A. 12 cal Ski Erg + 400 m Run
B. 12 Cal Assault + 400 m Run
C. 50 DU/ 60 SU + 400 m Run
D. 30 Shoulder taps 40/30 Mountain Climbers + 400 m Run

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 side shoulder raises



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WOD 28.9.18 (MG)

PRO/ROOKIES: 20 min EMOM 1st 45 sec Max Cal ROW, 2nd 45 sec Max Effort Push Ups, 3rd 45 sec Max Effort Air Squat, 4th 45 sec Max effort mountain climbers, 5th REST.

HEAVY DAY

4*8 Dead lift
3*16 Box Step Ups Goblet Loaded
4*10 Filly Press
3*10 Side shoulder raises
3*12 KB Swing
3*10 Barbell Bicep Curls



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WOD 29.8.18 (MGW)

PRO/ROOKIES: 20 min EMOM 1st min 10 Hang Power Clean RX 60 kg, 2nd 10 Strict Ring Dips, 3rd min 45 sec max Mountain Climbers, 4th 45 Sec max ROW for cal, 5th min REST.

HEAVY DAY

4*8 Bench Press
4*8 pull ups
3*12 dips loaded if possible
3*12 inverted row
3*15 plate Loaded push ups
3*15 pull over
3*10 dumbbell one arm row



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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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TEAM WOD 21.3.18 (M)

PRO/ROOKIES: Couples, 25 min AMRAP as a team 800 m Run, 100 DU/200 SU, 100/70 mountain climbers.

HEAVY DAY:

A. 4*5 Dead lift
B. 4*10 Strict pull ups
C. 3* 15 ring rows super set 12 narrow grip bench press
D. 3*10 strict toes to bar



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WOD 24.1.18 (M) / Special EVENT, 108 Yoga Sun Salutations – ΚΟΠΗ ΠΙΤΑΣ 2018

PRO/ROOKIES: TABATA – Assault Bike, 2 min REST, Mountain Climbers, 2 min REST, 4 m Lateral Shuffle Run, 2 min Rest, DU.

Special EVENT: 108 People – 108 Yoga Sun Salutations. This event will energize our solar plexus region, an important energy center for the body, leaving us feeling energized and refreshed.

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 13.11.17 (GWM)

PRO/ROOKIES: 20 ΕΜΟΜ, 1st 20/15 Pull Ups, 2nd 20/16 Single Arm Overhead Lunges RX 20 kg 10/8 each leg Right then left, 3rd 50/30 mountain Climber, 4th 200 m Run, 5th REST.

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 18.10.17 (MGW)

PRO/ROOKIES: Tabata Burpees, then 400/200 m Run 4 min cap, Tabata Wall Ball Shots, then 400/200 m Run 4 min cap, Tabata DU alternating Mountain Climbers, then 400/200 m Run 4 min cap.

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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