Tagged as: SIT UPS

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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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BENCHMARKS SATURDAY 24.8.19 (MG)

PRO/R00KIES: 12 min of CINDY – AMRAP 5 Pull Ups, 10 Push Ups, 15 Air Squat, 3 min REST then ANNIE 50-40-30-20-10 Sit Ups, DU.

ENDURANCE: 3 Rounds 3 min Max Cal Ski Erg.
3 Rounds FT 600 m Run 3 min Cap.
3 min REST between Rounds.

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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keep Calm & Get back on Track WOD 19.8.19 (MGW)

PRO/ROOKIES: 20 min AMRAP 15 Goblet Squat RX 20 kg, 10 Strict Pull Ups, 400 m Run. Buy in 50 Sit Ups.

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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Benchmark Saturday 13.7.19 (G)

PRO/R00KIES: BARBARA 5 Rounds for time 20/10 Pull Ups, 30/15 Push Ups, 40/20 Sit Ups, 50/25 Squat, 3 min Strict REST.

ENDURANCE: Three 6 min AMRAPs with 3 min REST between.
a.20 Cal Row, 10 Box Jumps 60 cm,
b.20 Cal Assault, 50 DU,
c.20 Cal Ski Erg, 9 Burpees.

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 11.6.19 (GW)

PRO/ROOKIES: 18 min EMOM 1st 10 Thrusters RX 50 kg, 2nd 16 Renegade Rows (8L/8R) RX 20 kg, 3rd 20/15 Sit Ups.

HEAVY DAY:
A. 4 Super set 8 Dead Lift , 20 Goblet Lunges
B. 3 Super set 20 Jump Squat (Plate Loaded if possible), 40 m Sled Push
C. 4 Super set 10 Shoulder Press, 10 Chin Ups (Loaded if possible)
D. 3 Super set 10 Arnold Press, 12 Ring Rows
E. 3 Super set 20 Plank KB transfers side to side (10L/10R), 25 reverse crunches

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WOD 24.4.19 (MG)

PRO/ROOKIES: For time 50/40 Sit Ups, 400 m Run, 50/40 Ring Dips, 400 m Run, 100 DU/SU, 400 m Run, 50/40 Ring Rows, 400 m Run, 100 mountain Climbers, 400 m Run.

HEAVY DAY:
A. 4*5 Dead lift
B. 3 Super set 40 m Backwards sled Drag, 20 Lateral Band Walks (2R/2L)
C. 4*10 Strict Pull Ups
D. 3 Super set 15 Ring rows (feet box elevated), 16 alternating db Front Shoulder Raises
E. 3 Super Set 15 GHD Sit Ups, 20 Side Plank Rotations (10L/10R)

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WOD 11.4.19 (GWM)

PRO/ROOKIES: For time 50/35 Crossed Arm Sit Ups, 5-10-15-10-5 Dead Lift RX 80 kg, Ring Dips. Cash out 800/600 m Run.

MASTER CLASS: For time 50 Crossed Arm Sit Ups, 21 DL RX 100 kg, 5 Ring Muscle Up, 15 DL, 7 Ring Muscle Up, 9 DL, 9 Ring Muscle Up Cash out 800 m Run.

HEAVY DAY:
A. 4 Super Set * 40 m Sled Push, 40 Farmer Carry
B. 4*8 Shoulder Press
C. 3 Super Set 10 Goblet Box Step Up (10L/10R) + 8 Chin Ups Loaded if possible
D. 3 Super Set 12 Dips, 10 Strict Toes to Bar
E. 3*15 DB or KB Side Bend

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