Tagged as: SIT UPS

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WOD 8.2.20 (GW)

PRO/ROOKIES: 5 Rounds for time, 12 OH Squat RX 50 kg, 12 Chest to Bar Pull Ups. Cash out 100 Sit Ups.

ENDURANCE WOD:
A. Every 3 min Change station, 3 min REST.
B. Every 2 min Change station, 2 min REST.
C. Every 1 min Change station, 1 min REST.
D. Every 45 sec Change Station, 30 sec REST.
E. Every 30 sec Change Station.

Stations: 1.Ski Erg, 2. Speed Fit, 3. Assault.

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 21.1.20 (GW)

PRO/ROOKIES: For time 100 Sit Ups then 21-15-9 Hang Power Clean RX 50 kg, Front Squat RX 50 kg, Chest to Bar Pull Ups.

HEAVY DAY:

12,8,6,8,10 Shoulder Press
3 Super Set 80 m Farmer Walk + 10 bench press narrow grip
3 Super sets 40 m sled push + 10 UpRight Row
3 Tri Sets 30 Sec Max L sit parallette Hold + 15 Loaded Sit Ups + 10 barbell bicep curl

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WOD 17.1.20 (MGW)

PRO/ROOKIES: 20 min AMRAP. Buy in 50 Sit Ups, 50 KB Swing 24 kg, 50 Ring Dips then AMRAP 400 m Run, 20 m Walking Suitcase Lunges RX 24 kg, 15/12 Ring Rows.

HEAVY DAY:
12,8,6,8,10 Front Squat
12,8,6,8,10 Bench Press
3 super Set 20 (10+10)farmer loaded back Lunges + 15 dumbbell bench press
3 tri sets 16 Lateral Lunges (8L/8R) + 10 Strict Toes to Bar + 1 min Side Plank (each side)

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Endurance WOD 8.1.20 (M)

PRO/ROOKIES: For 30 min, Change Station every 3 min a. Speed Fit for Meters, b. Ski Erg for Cal, c. Assault Bike for Cal, d. AMRAP 1O Sit Ups 7 Box Jumps. e. REST.

HEAVY DAY:
12,8,6,8,10 Dead lift
12,8,6,8,10 Pull ups loaded if possible
3 super Set 15 slow Swiss ball curls + 12 Narrow grip barbell Row
3 tri sets 16 (8+8) dumbbell single leg dead lift, + 12 Chin ups + 20 GHD oblique Sit Ups

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WOD 28.12.19 (MGW)

PRO/R00KIES: For time 21-15-9 Power Clean, Shoulder to OH RX 50 kg. 3 min Strict Rest then ANNIE for time 50-40-30-20-10 Sit Ups, DU. 20 min Cap.

ENDURANCE WOD: Every 7 min for 28 min a. 1000 m Speed Fit, b. 1000 m Ski Erg, c. 1200 m Row, d. 30-20-10 Wall Ball Shots, Burpees.

HEAVY DAY:
4*8 Dead Lift
4*3 Rope Climb
4*40 m Sled Push
4*80 m Farmer Carry
4*20 GHD Obligue Sit Ups
3*30 Sec Max Reps Mountain Climbers

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Benchmark Saturday ANGIE 7.12.19 (MGW)

PRO/R00KIES: ANGIE. For time 100 Pull Ups, 100 Push Ups, 100 Sit Ups, 100 Squat.

ENDURANCE WOD: TABATA A. Tyre Flips Jump on/off, B. Speed Fit, C. Ski Erg, D. Burpees Bar Touch.

HEAVY DAY:
4*8 Dead Lift
4*3 Rope Climb
4*40 m Sled Push
4*80 m Farmer Carry
4*20 GHD Obligue Sit Ups
3*30 Sec Max Reps Mountain Climbers

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WOD 11.11.19 (MGW)

PRO/ROOKIES: 20 min EMOM 1st 45 Sec Max Wall Ball Shots 20 lb, 2nd 5 Clean RX 80 kg, 3rd 12 Cal Assault Bike, 4th 20 Sit Ups, 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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WOD 2.11.19 (G)

PRO/R00KIES: Barbara 5 Rounds for time 20 Pull Ups, 30 Push Ups, 40 Sit Ups, 50 Air Squat, 3 min Strict REST.

ENDURANCE WOD: TABATA a.Assault Bike, b.Box Jump, c.Ski Erg, d. Speed Fit. 1 min REST Between.

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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WOD 22.10.19 (GW)

PRO/ROOKIES: Every 3 min for 18 min 12 Chest to Bar Pull Ups, 20 Pass Through Back Step Lunges RX 24 kg, Max Rep Sit Ups.

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 16.10.19 (M)

PRO/R00KIES:
5 min EMOM 120 m Suttle Run. 1 min REST.
5 Min EMOM 14/10 Cal Assault Bike. 1 min REST.
5 min EMOM 50 DU, 1 min REST,
5 min EMOM 20/15 Sit Ups. 1 min REST.
5 min EMOM 150/120 m Row.

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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