Tagged as: ROW

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Team WOD 12.2.20 (M)

PRO/ROOKIES: 5 Team Mates, 3 Working, 2 Resting. For time as a team 6000/5000 m Speed Fit, 6000/5000 m Row, 300/250 Cal Assault. 40 min Cap.

HEAVY DAY:
A. super set 4*5 Dead Lift + 10 Bench Press
B. super set 3*20 box step up + Max decline push ups
C. three set 3*10 Single leg db dead lift + 12 Dips + 12 french press seated
D. three Set 20 loaded sit ups + 15 side throws + 8 strict toes to bar

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WOD 3.2.20 (MGW)

PRO/ROOKIES: 20 min EMOM 1st 12 Thrusters RX 40 kg, 2nd 200/150 m Row, 3rd 3/2 Legless Rope Climb or 8 Strict Chin Ups, 4th 12/9 Cal Assault Bike, 5th REST.

HEAVY DAY:
A. super set 4*5 Back Squat + 10 Pull Ups Loaded
B. super set 3*20 Front Rack Lunges + 16 Renegade Rows
C. three set 3*10 Sumo Dead Lift High Pull + 8 Chin Ups + 10 barbell Curls
D. three Set 20 Swiss Ball Crunches + 15 Side Plank Rotations + 15 V Ups

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Endurance WOD 29.1.20 (M)

PRO/ROOKIES: For time 1200/1000 m Run 6 min Cap. Then 5 Rounds – 1 min Max ROW, 1 min REST, 1 min Max Jump Over the Box, 1 min REST, 1 min Max Assault 1 min REST.

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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WOD 24.1.20 (MGW)

PRO/ROOKIES: 5 Rounds of:
2 min cap 15 OH Squat RX 50 kg + max Cal Assault, 2 min REST, 2 min cap 15 Ring Dips + Max Cal ROW, 2 min REST.

HEAVY DAY:
12,8,6,8,10 Front Squat
12,8,6,8,10 Bench Press
3 super Set 20 (10+10)farmer loaded back Lunges + 15 dumbbell bench press
3 tri sets 16 Lateral Lunges (8L/8R) + 10 Strict Toes to Bar + 1 min Side Plank (each side)

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Endurance WOD 15.1.20 (M)

PRO/ROOKIES: 3-2-1 min Work – A.Speed Fit for meter, B.Ski Erg for Cal, C. AMRAP 30 mountain Climbers + 20 DU/SU, D. Assault Bike for Cal, E. Row for Cal. 1 min REST between Rounds.

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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WOD 11.12.19 (M)

PRO/R00KIES: 3 Rounds of:
2 min MAX A. Row B. Speed Fit, C. Burpees Box Jump, D. Ski Erg, E. Assault Bike. 3 min REST.

HEAVY DAY:
4 Super Set 8 Bench Press + 10 Pendley Rows
3 Super Set 10 DB Arnold Shoulder Press + 10 Loaded Chin Ups
3 Super Set 12 Dips loaded, 12 DB Pull Over
3 Super Set 15 KB High Pull, Max Narrow Grip Push Ups

3 Super Set 15 Swiss Ball Plan Roll Out + 20 Reverse Crunches
3*16 GHD Back Extensions

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TEAM WOD 4.12.19 (M)

PRO/R00KIES: 5 team mates, for time as a team – 250/175 Cal Assault Bike, 5000/3500 m Row. Every 6 min 400 m Run.

HEAVY DAY:
4 Super Set 8 Bench Press + 10 Pendley Rows
3 Super Set 10 DB Arnold Shoulder Press + 10 Loaded Chin Ups
3 Super Set 12 Dips loaded, 12 DB Pull Over
3 Super Set 15 KB High Pull, Max Narrow Grip Push Ups

3 Super Set 15 Swiss Ball Plan Roll Out + 20 Reverse Crunches
3*16 GHD Back Extensions

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WOD 29.11.19 (MGW)

PRO/R00KIES: 5 min AMRAP 50 Toes to Bar/Knee to Chest, Max Cal ROW, 2 min REST, 5 min AMRAP 70/50 Push Ups, Max Cal Assault Bike, 2 min REST, 5 min AMRAP 50 KB Swing RX 24 kg, Max Cal Ski Erg, REST 2 min, 5 min AMRAP 600 m Run, Max DU.

HEAVY DAY:
A.4 Super Sets 40 m backward Sled Drag + 40 m Farmer Carry.
B.3 Super Sets 20 m Waiters Walking Lunges every 10 m switch sides + 30 Sec max lateral steps with band 2 Steps left,2 right.
C.4 Super Sets 5 Barbell Shoulder Press + 12 Arnold Press.
D.3 Super Sets 12 Barbell Curls + 12 Narrow Grip dumbbell tricep presses.
E. 3 Tri Set 10 Strict Toes to Bar, 16 obligue GHD Sit Ups, 30 Sec Side Plank each side (raise the leg if possible)

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WOD 13.11.19 (M)

PRO/R00KIES: Every 2 min for 30 min, 250/200 m Row, 400/300 m Speed Fit, 15/12 Cal Ski Erg, 15/12 Box Jump, 15/12 Assault Bike

HEAVY DAY:
A.4 Super Sets 5 Dead Lift + 40 m Sled Push
B.3 Super Sets 16 Farmer Loaded Back Step Lunges (6L/6R)+ 12 Hip Thrusters
C.4 Super Sets 5 Loaded Negative if possible strict Pull Ups + 16 Renegade Rows
D.3 Super Sets 12 Inverted Rows elevated feet + 10 Barbell High Pull Row Wide Grip
E. 3 Tri Set 20 GHD Sit Ups, 15 Banded Wood Chops , 12 Slam Ball Throws.

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WOD 8.11.19 (MG)

PRO/R00KIES: EMOM 1st 45 sec MAX m Row, 2nd 10 Strict Hand Stand Push Ups, 3rd 15/10 Box Jumps, 4th 200 m Run, 5th REST.

HEAVY DAY:
A.4 Super Sets 40 m backward Sled Drag + 40 m Farmer Carry.
B.3 Super Sets 20 m Waiters Walking Lunges every 10 m switch sides + 30 Sec max lateral steps with band 2 Steps left,2 right.
C.4 Super Sets 5 Barbell Shoulder Press + 12 Arnold Press.
D.3 Super Sets 12 Barbell Curls + 12 Narrow Grip dumbbell tricep presses.
E. 3 Tri Set 10 Strict Toes to Bar, 16 obligue GHD Sit Ups, 30 Sec Side Plank each side (raise the leg if possible)

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