Tagged as: OH LUNGES SiNGLE ARM

WOD 5.6.18 (MGW)

PRO/ROOKIES: 18 min AMRAP 10 Chest to Bar/Pull Ups, 10 Single Arm OH Lunge (10R then 10L no alternating), 25 DU/40 SU. Buy in 50/35 Sit Ups

HEAVY DAY

A. Super set 4*6 Front squat – 4*3 Leg less rope climb or 8 Chin ups strict
B. Super set 3*8 Back loaded lunges (no alternate legs 8+8) – 3*12 Inverted row (feet on a swiss ball or box)
C. Super set 3*8 Strict pull ups – 3*18 Narrow grip bench press
D. Super set 3*20 Wall ball shot sit ups – 3*12 GHD loaded back extensions



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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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