Tagged as: RELAYS

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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 30.5.18 (MGW)

PRO/ROOKIES: Couples Relays. 7 min AMRAP 10/8 Cal Assault, 15/12 KB Swing RX 24 kg. 2 min REST. 7 min AMRAP 10/8 Burpees, 25 DU/30 SU, 2 min REST, 7 min AMRAP 2*200 m Run

HEAVY DAY
a.4*8 Bench Press
b.Super set 3*12 dips + 3*15 pull over
c.4*8 pull ups
d.Super Set 3*12 inverted row + 20/15 Push ups
e.3*10 dumbbell one arm row



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Team WOD 26.4.17 (M)

PRO/ROOKIES: Couples: 3 rounds of Relays 2*200 m Run, 2*50 DU, 2*400 m Run, 2*50 DU, THEN 1200/1000 m Run

HEAVY DAY

A. 4*8 Dead lift
B. 4*10 Loaded Pull Ups
C. 3 Super set 15 Ring Row 15 Pull over
D. 3 Super set 8 Loaded Chin Ups, 10 Loaded Dips.



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Team WOD 19.2.18 (MGW)

PRO/ROOKIES: 20 min AMRAP couples, relay – 7 Hang Power Snatch , 7 OH Squat RX 50 kg, 7 Chest to Bar Pull Ups/7 Pull Ups, Every 4 Rounds 400 m Run.

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 , 12 barbell bicep curls.



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team WOD 6.12.17 (M)

PRO/ROOKIES:Couples For time 4 Sets 2*200/150 Row Relay, 4 sets 2*200 m Run, 4 sets 2*12/9 Cal Assault, 2 Set 2*50 DU/100 Singles.

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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Team WOD 25.10.17 (WM)

PRO/ROOKIES: Couples 5 rounds RELAYS of 200 m Run, 25/20 Wall Ball Shots, 50/35 DU.

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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TEAM WOD 28.9.17 (M)

PRO/ROOKIES: Couples For 20 min AMRAP relays 200 m Run, 30/20 DU

MASTER CLASS

5 Rounds for time 5 Bar Muscle Up, 7 Clusters RX 50 kg, 20 Cal Assault

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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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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