Tagged as: RUN

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WOD 18.7.19 (WG)

PRO/R00KIES: 5 Rounds for time 8 Power Clean & Shoulder to OH 50 kg, 12 Toes to Bar, 200 m Run.

MASTER CLASS: For time ”Grace’’ 30 Clean & Jerk for time, then 50 Toes to Bar, Then 50 Cal Assault Bike

HEAVY DAY:
A. 4*8 Dead lift
B. Super set 3*16 Farmer load Bulgarian Split squat – 3*12 pull ups Loaded if possible with med ball between legs
C. Super Set 3*16 dumbbell row (8+8) – 3*15 Pull over
D. Tri set 3*45 sec elbow side plank – 30 sec Reverse Crunches

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WOD 17.7.19 (MG)

PRO/R00KIES:
A. For time 750/600 m RUN 4 min Cap, 2 min REST,
B. 4 min AMRAP 10/8 Cal Ski Erg, 8/6 Box Jumps RX 60 cm, 2 min REST, C. For time 750/600 m RUN 4 min Cap, 2 min REST,
D. 4 min AMRAP 10/8 Burpees, 35 DU/SU, 2 min REST,
E. For time 750/600 m RUN 4 min Cap.

HEAVY DAY:
A. 4*8 Dead lift
B. Super set 3*16 Farmer load Bulgarian Split squat – 3*12 pull ups Loaded if possible with med ball between legs
C. Super Set 3*16 dumbbell row (8+8) – 3*15 Pull over
D. Tri set 3*45 sec elbow side plank – 30 sec Reverse Crunches

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WOD 16.7.19 (MGW)

PRO/ROOKIES: For time – 27/21 Front Squat RX 60 kg, 27/21 Chest to Bar, 200 m Run, 21/15 Front Squat, 21/15 Chest to Bar, 400 m Run, 15/9 Front Squat, 15/9 Chest to Bar, 600 m Run.

HEAVY DAY:
A. 4*10 Front squat
B. Super set 4*12 single leg hip thrusters – 4*10 Shoulder Press
C. Super set 3*12 KB Swing – 3*12 dips loaded if possible
D. Tri Set 3 * 1 min Plank – 20 Obligue sit ups – 20 superman back extensions

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WOD 12.7.19 (MGW)

PRO/R00KIES: 20 min EMOM 1st 15/12 Slam Ball Throws RX 12 kg, 2nd 12 Suitcase Step Ups Over the Box 60 cm RX 20 kg, 3rd 200 m Run, 4th REST.

HEAVY DAY:
A. 4*8 Bench Press
B 4*20 m Farmer load Walking Lunges
C. Super Sets 3*12 Arnold shoulder press 3*20 Ring Rows
D. Triset 40 Mountain climbers, 30 Crunches, 15 sec Hanging L Hold

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Team WOD 10.7.19 (M)

PRO/R00KIES: BIATHLON – Four Team mates. 25 min Cardio Ladder, As a team –
60/30 Cal Assault, 400 m Run,
80/50 Cal Assault, 400 m Run,
100/70 Cal Assault, 400 m Run,
120/90 Cal Assault, 400 m Run,
140/110 Cal Assault, 400 m Run…

HEAVY DAY:
A. 4*8 Dead lift
B. Super set 3*16 Farmer load Bulgarian Split squat – 3*12 pull ups Loaded if possible with med ball between legs
C. Super Set 3*16 dumbbell row (8+8) – 3*15 Pull over
D. Tri set 3*45 sec elbow side plank – 30 sec Reverse Crunches

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WOD 8.7.19 (MGW)

PRO/ROOKIES: 24 min EMOM 1st MAX Cal Ski Erg, 2nd REST, 3rd Max reps Squat Clean RX 60 kg, 4th REST, 5th 200 m Run, 6th REST.

HEAVY DAY:
A. 4*10 Front squat
B. Super set 4*12 single leg hip thrusters – 4*10 Shoulder Press
C. Super set 3*12 KB Swing – 3*12 dips loaded if possible
D. Tri Set 3 * 1 min Plank – 20 Obligue sit ups – 20 superman back extensions

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WOD 5.7.19 (MW)

PRO/R00KIES: 5 Rounds for time 1 min MAX Sled Push, 1 min REST, 1 min MAX distance Farmer Walk RX 24 kg, 1 min REST, 200 m Run 1 min Cap, 1 min REST.

HEAVY DAY:
A. 4*8 Bench Press
B 4*20 m Farmer load Walking Lunges
C. Super Sets 3*12 Arnold shoulder press 3*20 Ring Rows
D. Triset 40 Mountain climbers, 30 Crunches, 15 sec Hanging L Hold

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Team WOD 4.7.19 (GW)

PRO/R00KIES: Couples – 800 m Run, 21-15-9 OH Squat RX 40 kg, Chest to Bar Pull Ups, 800 m Run.

MASTER CLASS: Couples – 800 m Run, 27-21-15 OH Squat RX 50 kg, Chest to Bar Pull Ups, 800 m Run.

HEAVY DAY:
A. 4*8 Dead lift
B. Super set 3*16 Farmer load Bulgarian Split squat – 3*12 pull ups Loaded if possible with med ball between legs
C. Super Set 3*16 dumbbell row (8+8) – 3*15 Pull over
D. Tri set 3*45 sec elbow side plank – 30 sec Reverse Crunches

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WOD 3.7.19 (M)

PRO/R00KIES: TABATA a. Ski Erg, 1 min REST, b. Suttle Run, 1 min REST, c. Assault Bike, 1 min REST, d. DU/SU, 1 min REST. e. For time 800/600 m Run 5 min Cap.

HEAVY DAY:
A. 4*8 Dead lift
B. Super set 3*16 Farmer load Bulgarian Split squat – 3*12 pull ups Loaded if possible with med ball between legs
C. Super Set 3*16 dumbbell row (8+8) – 3*15 Pull over
D. Tri set 3*45 sec elbow side plank – 30 sec Reverse Crunches

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HERO WOD 29.6.19 (WM)

PRO/R00KIES: DT+ RUN – 5 Rounds For Time 12 Dead Lift, 9 Hang Power Cleans, 6 Push Jerks RX 60 kg, 200 m RUN

ENDURANCE: For time 50 – 40 – 30 – 20 – 10 Cal. Ski Erg, Assault, Row

HEAVY DAY:
A. 4 Super set 30 m Lunges one arm front rack, 15 db Dead Lifts
B. 3 Super set 10 Sumo Squat High Pull, 10 Dips Loaded if Possible
C. 4 Super set 15 Push Ups Loaded if possible, 10 Hammer db curls
D. 3 Super set 10 one arm db Row, 10 db French extensions
E. 3 Super set 25 Crunches, 30 sec max L hold from parallettes.

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