Tagged as: PLANK

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Endurance team WOD 22.1.20 (M)

PRO/ROOKIES:
Couples Relays. For time:
6*200 m Run (Plank Hold),
5*20/15 Slam Ball Throws (Prison Style Isometric Squat – Wall),
4*12/10 Box Jumps (Side Plank elbow hold)
30 min Cap.

HEAVY DAY:
12,8,6,8,10 Dead lift
12,8,6,8,10 Pull ups loaded if possible
3 super Set 15 slow Swiss ball curls + 12 Narrow grip barbell Row
3 tri sets 16 (8+8) dumbbell single leg dead lift, + 12 Chin ups + 20 GHD oblique Sit Ups

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Team WOD 30.10.19 (M)

PRO/R00KIES: 5 Team mates. Every min for 25 min A.Assault Bike for Cal, B.Speed Fit for Cal, C.Ski Erg for Cal, D.50 DU, E.1 min Plank.

HEAVY DAY:
A. 4 Super Sets 8 Front Squat + 8 Strict loaded pull ups (med ball between legs)
B. 3 Super Sets 20 meter single rack walking lunges (10L/10R) + 10 Pendley Rows
C. 3 Super Sets 15 leg Curl Swiss Ball + 15 Ring Rows
D. 3 Tri sets 16 GHD Obligue Sit UPS + 12 Slam Balls + 40 mountain climbers

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Team WOD 6.6.18 (M)

PRO/ROOKIES: Every 5 min for 25 min – 500/400 m Run, 12/9 Burpees jump over team mates plank (elbow plank hold).

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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WOD 25.4.17 (GW)

PRO/ROOKIES: 20 min EMOM, ODD 12/10 V ups – Plank in time remaining, Even 7 Hang Snatch RX 60 kg.

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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TEAM WOD 17.1.18 (MGW)

PRO/ROOKIES: Couples For time 200 m Run + Plank Hold, 27/21 KB Swing, Toes to Bar, 200 m + Plank Hold 21/15 KB Swing, Toes to Bar, 200 m Run + Plank Hold, 15/9 KB Swing, Toes to Bar. 200 m Run + Plank Hold

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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Team WOD 13.9.17 (MG)

PRO/ROOKIES: 25 min AMRAP 400 m Run, 10/7 Burpees Jump over your planking team mate.

HEAVY DAY:

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



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FO


TEAM WOD 15.9.16 (M)

PRO/ROOKIES: Couples – 5 set Relays 2*400 m Run. Buy in 200 DU as a team, εκτελουν ενας ενας τα DU οσο ο ενας εκτελει ο αλλος plank.



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