Tagged as: SINGLE ARM RACK LUNGES

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WOD 10.12.19 (GWM)

PRO/ROOKIES: 20 min AMRAP 50 Alternating Single Rack Lunges RX 24 kg, 25 Chest to Bar Pull Ups. Every time you break the Reps 20 DU.

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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WOD 7.11.19 (GW)

PRO/R00KIES: Three 5 min AMRAP 20 Alternating Single Arm Rack Lunges RX 24 kg KB, 12 Alternating KB Snatch RX 24 kg, 9 Toes to Bar 2 min Rest Between.

MASTER CLASS: Three 5 min AMRAP 20 Alternating Single Arm Rack Lunges RX 24 kg KB, 12 Alternating KB Snatch RX 24 kg, 9 Toes to Bar, 3 Bar Muscle Up. 2 min Rest Between.

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 10.9.19 (MGW)

PRO/ROOKIES: For time 50/40 Alternating Single Rack Lunges RX 24 kg, 25/20 Chest to Bar Pull Ups/Pull Ups, 500 m Run, 100 DU/SU, 500 m Run, 25/20 Chest to Bar Pull Ups, 50/40 Alternating Single Rack Lunges.

HEAVY DAY:
A. 4*5 Dead Lift
B. 3*12 Bulgarian split squat
C. 4 Super set 8 Wide grip Loaded Pull Ups, 10 narrow grip bench press
D. 3 Tri set 15 Inverted Row, 12 side shoulder raises, 10 sitted tricep extensions

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WOD 19.7.17 (MGW)

PRO/R00KIES: 20 min AMRAP 30 Single Arm Rack Lunges (15L/15R) RX 24 kg, 20 One Arm KB Swing (10L/10R) RX 24 kg, 20/15 Ring Rows, 50 DU/SU. Every 2 Rounds Completed 400 m Run.

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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WOD 21.5.19 (WM)

PRO/ROOKIES: 20 min AMRAP 50 Alternating Single Arm Front Rack Lunges RX 24 kg (25L/25R), 50 KB Swing RX 24 kg, 200 m Single Arm Farmer Walk RX 24 kg, 100 DU/SU.

HEAVY DAY:
Α. 4*12 Front Squat.
B. 3* 20 suitcase box step ups (10L+10R).
C. 3 Super Set 12 Strict Pull Ups, 15 loaded GHD back extensions.
D. 3 Super Set 15 Inverted Row , 15 narrow push ups (elbows close to the body – triceps) Loaded if possible.
E. 3 Super Set 20 Plank Dumbbell push pull, 20 Russian twists.

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WOD 7.9.18 (MGW)

PRO/ROOKIES: 5 Rounds for time 20 Single Arm KB Rack Lunges RX 24 kg, 250/200 m Run, 12/9 Toes to Bar, 35 DU/50 SU

HEAVY DAY

4*8 Dead lift
3*16 Box Step Ups Goblet Loaded
4*10 Filly Press
3*10 Side shoulder raises
3*12 KB Swing
3*10 Barbell Bicep Curls



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