Tagged as: PLANK ROW

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Team WOD 24.11.17 (MGW)

PRO/ROOKIES: Couples 18 min Cap. For time 1000/800 m Run 50/35 sit ups, then AMRAP 20/15 Wall Ball Shots, 16 Plank Row RX 20 kg, 200 m Run

HEAVY DAY

A. Super set 4*8 Dead lift – 4*8 Bench Press
B. Super set 3*16 Farmer Alternate Box Step Up – 3*8 Shoulder Press
C. Three Set 3*8 dumbbell front raises – 3*12 Ring push ups – 3*10 Barbell Curls
D. Super set 3*12 Strict leg raises (απο το μονόζυγο)



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WOD 16.11.16 (W)

PRO/ROOKIES: 16 min EMOM 1st min 20/15 Wall Ball Shots RX 20lb, 2nd min 16 Plank Row dumbbell RX 20 kg, 3rd min 15/12 KB Swing RX 24 kg, 4th min REST.

HEAVY DAY: Front Squat 4×8, Pull Ups 4×8 (weighted), One Arm Row 4×10 (each), 3×3 Rope Climb super set 3×8 Bench Press close grip.



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Team WOD 12.10.16 (MGW)

PRO/ROOKIES: Couples 5 Rounds for time – 15/12 Unbroken Wall Ball Shots RX 20 Lb, 16/12 Plank Dumbbell Row RX 20 kg each hand, 200 m Run. BUY IN 50 Sit Ups.

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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