Tagged as: RUN

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HOME WOD Vol 21 #staysafe #μένουμεσπίτι

PRO/ROOKIES: After a good Warm Up. Intervals: 4*800 m Run 3 min REST Between Intervals.

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Υ.Γ Εύχομαι να είστε όλοι και οι οικείοι σας υγιείς και δυνατοί! Υπομονή, προσοχή και σύντομα θα είμαστε ξανά μαζι.
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HOME WOD vol 18 #staysafe #μένουμεσπίτι

PRO/ROOKIES: For time 5k Run, 100 Sit Ups.

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Υ.Γ Εύχομαι να είστε όλοι και οι οικείοι σας υγιείς και δυνατοί! Υπομονή, προσοχή και σύντομα θα είμαστε ξανά μαζι.
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HOME WOD vol 16 #staysafe #μένουμεσπίτι

PRO/ROOKIES: For time 1500 m Run. 3 min REST. Then 12 min EMOM ODD – Max reps Ground to OH (use a loaded Back Pack), Even – Max reps Alternating Lunges (Back Pack Loaded)

Υ.Γ Εύχομαι να είστε όλοι και οι οικείοι σας υγιείς και δυνατοί! Υπομονή, προσοχή και σύντομα θα είμαστε ξανά μαζι.
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WOD 7.3.20 (GW)

PRO/ROOKIES: For time 1000 m Run, 21-15-9-7 Hang Power Snatch RX 40 kg, Back Rack Lunges RX 40 kg, Toes to Bar, 500 m Run.

ENDURANCE: 4 Rounds: Circuit Training 1 min ON, 30 sec OFF.
a. Prison Style Assault Bike, b. Battle Ropes, C. Speed Fit, d. Burpees, e. V Ups.

HEAVY DAY:
a. 3*8 Front Squat
b. 3*10 Bulgarian Split Squat
c. 3*20 Back Step Sled Drag
d. 3*15 Loaded GHD Back Extensions
e. 3 Super sets 15 Banded Wood Chops + 30 Mountain Climbers
f. 3 Super sets 45 sec Side Plank + 25 Crunches.
* 1 min Strict Rest between Sets.

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WOD 3.3.20 (MGW) Hello Spring!

PRO/ROOKIES: 20 min AMRAP 50/40 Air Squat, 40/30 Push Ups, 30/20 KB Swing RX 24 kg, 400 m Run.

HEAVY DAY:
A.
a. 3*8 Dead Lift
b. 3*60 m Sled Push
c. 3*10 Hip Thrusters Barbell
d. 4*8 Shoulder Press
e. 3*8 Side db raises
f. 3 Super Set 20 Loaded GHD Sit Ups + 12 KB Swing.
* 1 min Strict Rest between Sets.

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Benchmark WOD Nancy 29.2.20 (MGW)

PRO/ROOKIES: Nancy – For time 15 OH Squat RX 40 kg, 400 m Run. Cash out 50 Strict Chin Ups.

ENDURANCE WOD: 4 Rounds 1 min ON/OFF a. Battle Ropes, b. Speed Fit, c. Assault Bike.

HEAVY DAY:
A. super set 5*40 m Sled + 3 Rope climbs
B. Three set 5* 8 Shoulder Press + 8 Box Jump 75 cm + 15 GHD Sit Ups loaded
C. Three set 5*20 m Farmer Walking Lunges + Max Ring Rows + 12 Ghd back extensions

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WOD 24.2.20 (MGW)

PRO/ROOKIES: 20 min EMOM 1st 6 Squat Snatch RX 60 kg, 2nd 12/9 Burpees, 3rd 200 m Run, 4th 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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WOD 18.2.20 (MGW)

PRO/ROOKIES: 00:00-00:05 400 m Run, then AMRAP 9 Dead Lift RX 70 kg, 12 Burpees, 00:05-00:10 400 m Run, then AMRAP 7 Dead Lift RX 70 kg, 9 Burpees, 00:10-00:15 400 m Run, then AMRAP 5 Dead Lift RX 70 kg, 7 Burpees, 00:15-00:20 400 m Run, then AMRAP 3 Dead Lift RX 70 kg, 5 Burpees.

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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