Tagged as: OH LUNGES

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WOD 3.4.18 (MGW)

PRO/ROOKIES: 12 min AMRAP 9/7 Chest to Bar Pull Ups, 20 Overhead Lunges RX 20 kg plate, 25/20 DU or 30 SU.

HEAVY DAY:

A. 4*5 back squat
B. 4*8 bench press super sets 4*16 step back lunges farmer loaded
C. 3 dips max effort + 15-20 leg curl Swiss ball
D. 3 super Set 20 Russian twist + 20 mountain climbers.



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WOD 7.3.18 (MGW)

PRO/ROOKIES: 20 min EMOM 1st 12/10 Cal Row (45 sec), 2nd 20/15 Push Ups, 3rd 20/16 OH Plate Loaded Lunges RX 20 kg, 4th 200 m Run, 5th REST.

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 11.4.17 (GMW)

PRO/ROOKIES: 18 min AMRAP 20/16 OH lunges RX 20 kg Plate, 20/15 Pull Ups, 50 DU, 1 min REST.

HEAVY DAY:

A. 4*8 Front Squat
B. 4*8 Shoulder Press
C. 3 Super set 16 Back loaded forward Lunges 10 Shoulder high pull
D. 3 super set 12 side shoulder raises , 20 alternate sited dumbbell bicep curls.



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WOD 26.1.18 (MGW)

PRO/ROOKIES: 18 min AMRAP 30 OH lunges RX 40 kg, 20/15 Toes to Bar, 400 m Run.

HEAVY DAY:

A. 4*5 Shoulder Press
B. 3 super set 2 Rope climb ,20 m Sled
C. 3 super set 12 KB swing, 10 bicep curls
D. 3 Super set 10 Shoulder Side Raises max effort narrow Push Ups



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WOD 16.1.18 (MGW)

PRO/ROOKIES: 20 min AMRAP 50/30 Push Ups, 50/30 OH Plate Lunges RX 20 kg, 50/30 DU. Buy in 1000 m Run.

HEAVY DAY:

A. 4*5 Back Squat
B. 3*16 Front Rack Loaded Lunges Super Set 3*15 Swiss Ball Leg Curl
C. 4*5 Bench Press
D 3*12 Dips Super Set Max Effort Push Ups



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WOD 14.12.17 (MGW)

PRO/ROOKIES: 20 min EMOM 1st 200/150 m ROW (45 sec Cap), 2nd 20/15 Push Ups, 3rd 35/25 DU, 20 4th OH Lunges RX 20 kg Plate,

MASTER CLASS

5 Rounds for time 35 DU, 12 Push Press RX 50 kg, 12 Back Loaded Lunges RX 50 kg, 12 Toes to Bar. Cash out 20 Cal Assault

HEAVY DAY:

A. 4*8 Dead lift
B. Super set 3*16 Farmer load Bulgarian Split squat – 3*12 pull ups Loaded if possible with med ball between legs
C. Super Set 3*16 dumbbell row (8+8) – 3*15 Pull over
D. Tri set 3*45 sec elbow side plank – 30 sec Reverse Crunches



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WOD 9.12.17 (MGW)

PRO/ROOKIES: 20 min AMRAP 20/15 Push Ups, 20/16 OH Lunges RX 40 kg, 20/15 Toes to Bar, 400 m Run

HEAVY DAY:

A. 4*8 Bench Press
B 4*20 m Farmer load Walking Lunges
C. Super Sets 3*12 Arnold shoulder press 3*20 Ring Rows
D. Tri set 40 Mountain climbers, 30 Sit Ups, 15 sec Hanging L Hold



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WOD 20.12.16 (MGW)

PRO/ROOKIES: 5 Rounds for time: 400 m Run, 16 OH Lunges RX 20 kg plate, 12/10 Burpees

HEAVY DAY: 4 Super Sets 8 Dead Lift, 8 Bench Press, 4 Super Sets 16 box step up farmer loaded, 8 Shoulder Press, 4 Super Sets 15 Loaded GHD Back extensions, Deficit Push Ups to failure, 4*15-20 GHD Sit Ups.



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