Tagged as: RUN

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WOD AMRAP HELEN 25.1.20 (MGW)

PRO/R00KIES: 20 min AMRAP Helen 400 m Run, 21 KB Swing RX 24 kg, 12 Pull Ups.

ENDURANCE WOD:
1000/800 m Speed Fit 7 min Cap, 1000/800 m Ski Erg 7 min Cap, 60/50 Cal Assault 7 min Cap,
500/400 m Speed Fit 3 min Cap, 500/400 m Ski Erg 3 min Cap, 30/25 Cal Assault 3 min Cap,
200/150 m Speed Fit 1 min Cap, 200/150 m Ski Erg 1 min Cap, 12/9 Cal Assault 1 min Cap.

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 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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TeamWOD 13.1.20 (MGW)

PRO/ROOKIES: Couples 20 min AMRAP I go you go – 3 Squat Clean RX 70 kg, 5 Burpees Every 4 Rounds Completed 400 m Run.

HEAVY DAY:

12,8,6,8,10 Shoulder Press
3 Super Set 80 m Farmer Walk + 10 bench press narrow grip
3 Super sets 40 m sled push + 10 UpRight Row
3 Tri Sets 30 Sec Max L sit parallette Hold + 15 Loaded Sit Ups + 10 barbell bicep curl

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Benchmark Saturday double Helen 11.1.20 (MGW)

PRO/R00KIES: For Time 3 rounds 800 m Run, 42 Kettlebell Swings RX 24 kg, 24 Pull Ups.

ENDURANCE WOD: The GHOST – 6 rounds of:
1 minute of rowing
1 minute of burpees
1 minute of double unders
1 minute 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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WOD 10.1.20 (MGW)

PRO/ROOKIES: 20 min AMRAP 20 Plate Thrusters RX 20 kg, 12 Ring Rows, 7 Strict Hand Stand Push Ups, 200 m Run.

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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WOD 4.1.20 (GWM)

PRO/R00KIES: For time 5-10-15-10-5 Squat Clean RX 60 kg, Ring Dips 15 min Cap. Cash out 1000/800 m Run.

ENDURANCE WOD: 4 Rounds of – 2 min MAX Speed Fit, 2 min Max Ski Erg, 2 min Max Assault, 3 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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WOD 3.1.20 (MGW)

PRO/R00KIES: 20 min AMRAP 400 m Run, 10 Toes to Bar, 16 alternating Suitcase Lunges RX 24 kg, 15 Push Ups.

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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WOD 27.12.19 (MGW)

PRO/R00KIES: Every 4 min for 20 min, 200 m Run, 15 Single Rack Squat KB or DB RX 24 kg, 10 Strict Chin Ups.

HEAVY DAY:
4*8 Dead Lift
4*3 Rope Climb
4*40 m Sled Push
4*80 m Farmer Carry
4*20 GHD Obligue Sit Ups
3*30 Sec Max Reps Mountain Climbers

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WOD 13.12.19 (MGW)

PRO/R00KIES: For time 800 m Run, 21-15-9 Toes to Bar, Hang Power Clean RX 50 kg, 800 m Run.

HEAVY DAY:
4*8 Dead Lift
4*3 Rope Climb
4*40 m Sled Push
4*80 m Farmer Carry
4*20 GHD Obligue Sit Ups
3*30 Sec Max Reps Mountain Climbers

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WOD 9.12.19 (MGW)

PRO/ROOKIES: 20 min EMOM 1st 10 Burpees, 2nd 6 Squat Snatch RX 60 kg, 3rd 200 m Run, 4th REST.

HEAVY DAY:
A.
4*8 Front Squat
3*10 (10L+10R) Farmer Loaded Split Squat rear foot step elevated
3*10 (12L +12R)Goblet Lateral Lunge
3*15 Leg Curl Swiss Ball

3*12 Strict Toes to Bar
3*20 Russian Twist
3*1 min Side Plank

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