Tagged as: RUN

WOD 6.3.19 (M)

PRO/ROOKIES: 50/40 Cal Assault 4 min Cap, 2 min REST, 800/600 m Run 4 min Cap, 2 min REST, 50-40-30 DU/SU, Sit Ups 4 min Cap, 2 min REST, 800/600 m ROW 4 min Cap, 2 min REST. 800/600 m Run 4 min Cap.

HEAVY DAY:
A. 4*5 Dead lift
B. 3 Super set 40 m Backwards sled Drag, 20 Lateral Band Walks (2R/2L)
C. 4*10 Strict Pull Ups
D. 3 Super set 15 Ring rows (feet box elevated), 16 alternating db Front Shoulder Raises
E. 3 Super Set 15 GHD Sit Ups, 20 Side Plank Rotations (10L/10R)

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WOD 5.3.19 (MGW)

PRO/ROOKIES: 20 min EMOM 1st. 40 m Sled Push RX 90/70 kg, 2nd. 15/12 Slam Ball RX 12kg/7kg, 3rd 15/12 Hand Release Push Ups, 4th. 200 m Run, 5th REST.

HEAVY DAY
A. 4*5 Back Squat
B. 3*10 Bulgarian Split Squat Super Set 3*15 Swiss Ball Leg Curl
C. 4*5 Bench Press
D. 3*12 Dips Super Set Super Set 12 High Pull Barbell Row
E. 3*10 Strict Hanging Leg Raises Super Set 3*12 GHD Back Extensions

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WOD 1.3.19 (MW)

PRO/ROOKIES: For time 800 m Run, 50 Alternating front Rack back step Lunges RX 24 kg, 50 One Arm Shoulder to OH (25L/25R), 600 m Run, 30 Alternating front Rack Lunges RX 24 kg, 30 One Arm Shoulder to OH (15L/15R), 400 m Run, 20 Alternating front Rack Lunges RX 24 kg, 20 One Arm Shoulder to OH (10L/10R)

HEAVY DAY:

A. Super set 4*8 Push press – 20 m Sled Push
B. Super Set 4*12 side shoulder raises – 4*20-15 Swiss Ball Leg Curls
C. Super Set 3* 12 KB Swing – 3*10 Kick Backs (10L/10R) (triceps)
D. 4* 20 Plank push & pull db 10L/10R.

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WOD 27.2.19 (M)

PRO/ROOKIES: 1000/800 m Ski Erg 6 min Cap, 50/40 Cal Assault 6 min Cap, Tabata Reverse Burpees, 2 min REST, 1000/800 m Run 6 min Cap, Tabata Side Plank (elbow)

HEAVY DAY:
A. Super set 4*6 Dead lift – 4*8 Bench Press
B. Super set 3*16 Box Step Up farmer loaded (8L/8R) – 3*10 single arm kb press.
C. Super Set 3*12 Hip Thrusters – 3*15 push ups
D. Super set 3*12 Strict leg raises (απο το μονόζυγο) 3*10 Barbel Curls
E. 3*12 GHD leg raises ( hip extensions)

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WOD 25.2.18 (MGW)

PRO/ROOKIES: 20 min EMOM 1st 12 Sumo Dead Lift High Pull RX 50 kg, 2nd 12 Chest to Bar Pull Ups/Pull Ups, 3rd 200 m Run. 4th Rest.

Optional WOD 19.1 Crossfit Open WOD 15 min AMRAP: 19 Wall Ball Shots 20/14 lb, 19 Cal Row.

HEAVY DAY
A. Super set 4*8 Front squat – 4*3 Peg board climb or Leg less rope climb or 8 Chin ups strict
B. Super set 3*20 Back Rack loaded lunges – 3*12 Inverted row feet on a box.
D. Super set 3*16 Renegade Row – 3* 12 Ring Dips
D. Super set 3*20 Sit Ups crossed arms weighted if possible – 3*15 GHD Back Extensions.

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Team WOD 22.2.19 (MGW)

PRO/ROOKIES: couples 3 Rounds of A.1 min max Wall Ball Shots, 1 min REST. B. 1 min Cap 200 m Run, 1 min REST. C. 1 min max rep Rope Climb or Strict Pull Ups, 1 min REST. D. 1 min Cap 200 m Run, 1 min REST.

HEAVY DAY:

A. Super set 4*8 Push press – 20 m Sled Push
B. Super Set 4*12 side shoulder raises – 4*20-15 Swiss Ball Leg Curls
C. Super Set 3* 12 KB Swing – 3*10 Kick Backs (10L/10R) (triceps)
D. 4* 20 Plank push & pull db 10L/10R.

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WOD 20.2.19 (MG)

PRO/ROOKIES: Every 6 min for 24 min a. 1000/800 m Run, b. 21-15-9-7/0 Box Jump, Toes to Bar, c. 1000/800 m Run, d. 1000/800 m Row

HEAVY DAY:
A. Super set 4*6 Dead lift – 4*8 Bench Press
B. Super set 3*16 Box Step Up farmer loaded (8L/8R) – 3*10 single arm kb press.
C. Super Set 3*12 Hip Thrusters – 3*15 push ups
D. Super set 3*12 Strict leg raises (απο το μονόζυγο) 3*10 Barbel Curls
E. 3*12 GHD leg raises ( hip extensions)

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Team WOD 18.2.19 (MWG)

PRO/ROOKIES: Couples 8 Rounds for time 200 m Run, 7 Power Clean and Jerk RX 60 kg, 7/5 Strict Chin Ups. 20 min Cap.

HEAVY DAY
A. Super set 4*8 Front squat – 4*3 Peg board climb or Leg less rope climb or 8 Chin ups strict
B. Super set 3*20 Back Rack loaded lunges – 3*12 Inverted row feet on a box.
D. Super set 3*16 Renegade Row – 3* 12 Ring Dips
D. Super set 3*20 Sit Ups crossed arms weighted if possible – 3*15 GHD Back Extensions.

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WOD 15.2.19 (MGW)

PRO/ROOKIES: 20 min EMOM 1st 40 Sled Push RX 90/60, 2nd 20/15 Ring Rows, 3rd 20/15 Crossed Arm Sit Ups, 4th 200 m Run, 5th REST.

HEAVY DAY:

A. Super set 4*8 Push press – 20 m Sled Push
B. Super Set 4*12 side shoulder raises – 4*20-15 Swiss Ball Leg Curls
C. Super Set 3* 12 KB Swing – 3*10 Kick Backs (10L/10R) (triceps)
D. 4* 20 Plank push & pull db 10L/10R.

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WOD 13.2.19 (M)

PRO/ROOKIES: Every 6 min for 24 min 1st 1000/800 m ROW, 2nd 1000/800 m Run, 3rd 50/40 Cal Assault, 1000/800 m Ski Erg.

HEAVY DAY:
A. Super set 4*6 Dead lift – 4*8 Bench Press
B. Super set 3*16 Box Step Up farmer loaded (8L/8R) – 3*10 single arm kb press.
C. Super Set 3*12 Hip Thrusters – 3*15 push ups
D. Super set 3*12 Strict leg raises (απο το μονόζυγο) 3*10 Barbel Curls
E. 3*12 GHD leg raises ( hip extensions)

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VIRTUAL TRAINING