Tagged as: SLAM BALL THROWS

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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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WOD 25.6.19 (GW)

PRO/ROOKIES: 18 min EMOM 1st 15 Slam Ball Throws RX 12 kg, 2nd 9/7 Burpees, 3rd 7 Power Clean RX 60 kg.

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 27.5.19 (MGW)

PRO/ROOKIES: 20 min EMOM 7 Hang Power Clean RX 60 kg, 5 Shoulder to OH 2nd 45 Sec Max Cal Assault, 3rd 15 Slam Ball Throws RX 12 kg, 4th REST.

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 10.5.19 (GW)

PRO/R00KIES: 7 min AMRAP 9 Hang Power Snatch RX 40 kg, 10 Burpees. REST 3 min then 10 min EMOM odd 12/9 Box Jumps, 15,12 Slam Ball Throws RX 12 kg.

HEAVY DAY:
A. 4* 2 min MAX meter Sled Push
B. 3 Super Set 12 Shoulder Press, 20 Swiss Ball Leg Curl
C. 3* 2 min Max meter Backward Sled drag, 12 Side shoulder raises
D. 3 Super Set 24 Around the world Shoulder exercise (plate 12L/12R), 12 Barbell bicep Curls.
E. 3*20 – 15 GHD sit ups, 20- 15 Swiss Ball Pikes
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WOD 17.4.19 (MG)

PRO/ROOKIES: A. 21-15-9 Slam Ball Throws RX 12 kg, Box Jumps RX 60 cm 6 min Cap. B. 1000/800 m ROW 6 min Cap, C. 21/15 Burpees, 15 DU, 15/9 Burpees, 30 DU, 9/7 Burpees, 60 DU 6 min Cap, D. 1000/800 m Run 6 min Cap.

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 18.3.19 (MW)

PRO/ROOKIES: 20 min EMOM 1st 9 Hang Squat Clean RX 60 kg, 2nd 12 Slam Ball Throws RX 12 kg, 3rd 200 m Run, 4th REST.

HEAVY DAY
A. 4*5 Back Squat
B. 3*10 Bulgarian Split Squat Super Set 3*15 Swiss Ball Leg Curl
C. 4*5 Bench Press
D. 3*12 Dips Super Set Super Set 12 High Pull Barbell Row
E. 3*10 Strict Hanging Leg Raises Super Set 3*12 GHD Back Extensions

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WOD 5.3.19 (MGW)

PRO/ROOKIES: 20 min EMOM 1st. 40 m Sled Push RX 90/70 kg, 2nd. 15/12 Slam Ball RX 12kg/7kg, 3rd 15/12 Hand Release Push Ups, 4th. 200 m Run, 5th REST.

HEAVY DAY
A. 4*5 Back Squat
B. 3*10 Bulgarian Split Squat Super Set 3*15 Swiss Ball Leg Curl
C. 4*5 Bench Press
D. 3*12 Dips Super Set Super Set 12 High Pull Barbell Row
E. 3*10 Strict Hanging Leg Raises Super Set 3*12 GHD Back Extensions

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