Tagged as: RUN

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Team WOD 15.11.19 (MGW)

PRO/R00KIES: Couples For time: 400 m Run, then 4 rounds – I go u go 10 Ring Dips, 12 Renegade Row RX 20 kg, 12 (6L/6R) Suitcase Step Ups RX 20 kg, 200 m Run, 3 rounds – I go u go 12 db Hang Power Clean, 50 DU, 100 m Run 2 rounds 25 Synchronised V Ups, 50 Syncronized mountain Climbers.

HEAVY DAY:
A.4 Super Sets 40 m backward Sled Drag + 40 m Farmer Carry.
B.3 Super Sets 20 m Waiters Walking Lunges every 10 m switch sides + 30 Sec max lateral steps with band 2 Steps left,2 right.
C.4 Super Sets 5 Barbell Shoulder Press + 12 Arnold Press.
D.3 Super Sets 12 Barbell Curls + 12 Narrow Grip dumbbell tricep presses.
E. 3 Tri Set 10 Strict Toes to Bar, 16 obligue GHD Sit Ups, 30 Sec Side Plank each side (raise the leg if possible)

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TEAM WOD 9.11.19 (MW)

PRO/R00KIES: Couples – 7 min AMRAP. Buy in 400 m Run. Remaining of time I go u go 7 Power Snatch, 7 OH Squat. 2 min REST.
5 min AMRAP. Buy in 200 m Run. Remaining of time I go u go 5 Power Snatch, 5 OH Squat. 1 min REST. 3 min AMRAP. Buy in 100 m Run. Remaining of time I go u go 3 Power Snatch, 3 OH Squat. RX 40 kg

ENDURANCE WOD
3 Rounds of:
30 sec medium pace,
20 sec hard pace,
10 sec harder pace,
Rest 30 Sec.
Ski Erg, Row, Assault Bike, SpeedFit

HEAVY DAY:
A.4 Super Sets 40 m backward Sled Drag + 40 m Farmer Carry.
B.3 Super Sets 20 m Waiters Walking Lunges every 10 m switch sides + 30 Sec max lateral steps with band 2 Steps left,2 right.
C.4 Super Sets 5 Barbell Shoulder Press + 12 Arnold Press.
D.3 Super Sets 12 Barbell Curls + 12 Narrow Grip dumbbell tricep presses.
E. 3 Tri Set 10 Strict Toes to Bar, 16 obligue GHD Sit Ups, 30 Sec Side Plank each side (raise the leg if possible)

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WOD 8.11.19 (MG)

PRO/R00KIES: EMOM 1st 45 sec MAX m Row, 2nd 10 Strict Hand Stand Push Ups, 3rd 15/10 Box Jumps, 4th 200 m Run, 5th REST.

HEAVY DAY:
A.4 Super Sets 40 m backward Sled Drag + 40 m Farmer Carry.
B.3 Super Sets 20 m Waiters Walking Lunges every 10 m switch sides + 30 Sec max lateral steps with band 2 Steps left,2 right.
C.4 Super Sets 5 Barbell Shoulder Press + 12 Arnold Press.
D.3 Super Sets 12 Barbell Curls + 12 Narrow Grip dumbbell tricep presses.
E. 3 Tri Set 10 Strict Toes to Bar, 16 obligue GHD Sit Ups, 30 Sec Side Plank each side (raise the leg if possible)

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Team WOD 6.11.19 (M)

PRO/R00KIES: 3 Team mates. For time, as a team 120 Burpees Bar Touch, 800 m Run, 90 Burpees Bar Touch, 600 m Run, 60 Burpees Bar Touch, 400 m Run, 30 Burpees Bar Touch, 200 m Run.

HEAVY DAY:
A.4 Super Sets 5 Dead Lift + 40 m Sled Push
B.3 Super Sets 16 Farmer Loaded Back Step Lunges (6L/6R)+ 12 Hip Thrusters
C.4 Super Sets 5 Loaded Negative if possible strict Pull Ups + 16 Renegade Rows
D.3 Super Sets 12 Inverted Rows elevated feet + 10 Barbell High Pull Row Wide Grip
E. 3 Tri Set 20 GHD Sit Ups, 15 Banded Wood Chops , 12 Slam Ball Throws.

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WOD 4.11.19 (MGW)

PRO/ROOKIES: 20 min EMOM 1st 9 Dead Lift RX 100 kg, 2nd 45 sec MAX Cal Ski Erg, 3rd 15/12 Ring Dips, 4th 200 m Run, 5th REST.

HEAVY DAY:
A.4 Super Sets 5 Back Squat + 7 Box Jump RX 75 cm
B.3 Super Sets 12 Front Rack Lunges (6L/6R)+ 20 Jump Lunges
C.4 Super Sets 5 Bench Press + 10 Plyo Push Ups (use step if possible)
D.3 Super Sets 10 Incline Dumbbell Bench Press + 10 Ring Dips
E. 3 Tri Set 20 Russian twists, 15 Loaded Sit Ups, 15 Ghd Back Extensions

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Benchmark Thursday 31.10.19 (GWM)

PRO/R00KIES: Fran 21-15-9 Thrusters RX 40 kg, Pull Ups 10 min Cap. 5 min Strict Rest from your personal FRAN time. Then 1000/800 m Run 6 min Cap.

MASTER CLASS: Fran 21-15-9 Thrusters RX 40 kg, Pull Ups 6 min Cap. 3 min Strict Rest from your personal FRAN time. Then 1000 Run 9-7-5 Heavy Thrusters RX 50 kg, Bar Muscle Up 12 min Cap.

HEAVY DAY:
A. 4 Super Sets 8 Front Squat + 8 Strict loaded pull ups (med ball between legs)
B. 3 Super Sets 20 meter single rack walking lunges (10L/10R) + 10 Pendley Rows
C. 3 Super Sets 15 leg Curl Swiss Ball + 15 Ring Rows
D. 3 Tri sets 16 GHD Obligue Sit UPS + 12 Slam Balls + 40 mountain climbers

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WOD 29.10.19 (MGW)

PRO/ROOKIES: 20 min AMRAP 7 Hang Power Clean RX 60 kg, 10 Front Rack Lunges RX 60 kg, 15 Hand Release Push Ups, 200 m Run.

HEAVY DAY:
Α. 4 Super Set 8 Dead Lift + 8 Bench Press
B. 3 Super Set 10 barbel Hip Thrusters + 12 decline push ups
C. 3 Super Sets 16 Suitcase Box Step Ups + 12 db Pull Over
D. 3 Tri Sets 15 Swiss Ball Crunches + 10 strict hanging leg raises, + 20 (10+10) wall ball side throws

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WOD 26.10.19 (GWM)

PRO/R00KIES: 20 min AMRAP 5 Hang Power Snatch RX 50 kg, 7 Toes to Bar. Every 3 Rounds 400 m Run.

ENDURANCE WOD: 2 Rounds of:
3 min MAX Cal Row, 2 min REST,
3 min Max Burpee Box Jumps, 2 min REST,
3 min Max Cal Ski Erg, 2 min REST,
3 min Max Cal Speed Fit, 2 min REST.

HEAVY DAY:
A. 4*8 Heavy Thrusters
B. 3*3 Rope Climbs or 10 strict chin ups
C. 4*20 m Sled
D. 4*30 m Farmer Carry
E. Tri Set 20 V Ups, 1 min Side plank each side, 15 GHD back extensions

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TEAM WOD 22.10.19 (M)

PRO/R00KIES: 3 Team mates – FOR TIME
1000 m Run, 90 Slam Ball Throws RX 12 kg, 60 Box Jumps,
800 m Run, 75 Slam Ball Throws RX 12 kg, 45 Box Jumps,
600 m Run, 60 Slam Ball Throws RX 12 kg, 30 Box Jumps,
400 m Run, 45 Slam Ball Throws RX 12 kg, 15 Box Jumps,
200 m Run.

HEAVY DAY:
A. 4 Super Sets 8 Front Squat + 8 Strict loaded pull ups (med ball between legs)
B. 3 Super Sets 20 meter single rack walking lunges (10L/10R) + 10 Pendley Rows
C. 3 Super Sets 15 leg Curl Swiss Ball + 15 Ring Rows
D. 3 Tri sets 16 GHD Obligue Sit UPS + 12 Slam Balls + 40 mountain climbers

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WOD 21.10.19 (MGW)

PRO/ROOKIES: For time 1000 m Run, 21-15-9 Hang Power Clean RX 60 kg, Burpees, 1000 m Run.

HEAVY DAY:
Α. 4 Super Set 8 Dead Lift + 8 Bench Press
B. 3 Super Set 10 barbel Hip Thrusters + 12 decline push ups
C. 3 Super Sets 16 Suitcase Box Step Ups + 12 db Pull Over
D. 3 Tri Sets 15 Swiss Ball Crunches + 10 strict hanging leg raises, + 20 (10+10) wall ball side throws

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