Tagged as: ROW

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WOD 22.9.17 (M)

PRO/ROOKIES: 1000/800 m Run 5 min Cap, Tabata Assault, 1 min REST, 1000/800 m Row 5 min Cap, Tabata DU, 1 min REST, Then 5 min Plank Challenge

HEAVY DAY:

4*8 Dead lift
3*16 farmer loaded step up
3*8 Arnold shoulder presses
3*8 ring pull ups (loaded if possible)
3*15 deficit push ups narrow (loaded if possible)



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WOD 27.10.16 (MGW)

PRO/ROOKIES: 20 min EMOM 1st min 250/200 m Row, 2nd min 20/15 Wall Ball Shots, 3rd min 12/8 Strict Chin Ups, 4th min 12/8 Box Jumps, 5th min 20/15 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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WOD 6.10.16 (M)

PRO/ROOKIES: TABATA intervals Row, Shuffle Run, Sit Ups, jumps over the bar.

HEAVY DAY: 4*8 dead lift, 4*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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WOD 5.7.17 (MG)

PRO/ROOKIES: Tabata ROW alternating Box Jumps, 1 min Rest, Tabata Assault alternating Burpees 1 min Rest 1500/1200 m Run

HEAVY DAY

A. 4*5 Back Squat
B. 3*16 Farmer Loaded back step Lunges
C. 4 Super set 8 Bench Press 10 bicep curls bar
D. 3 Tri set 15 Pull Over, 12 Loaded Dips, 20 alternate dumbbell hummer curls



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