Tagged as: SU

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WOD 13.9.19 (MGW)

PRO/R00KIES: 4 Rounds: 2 min ON – 2 min OFF A. 10/7 Cal Assault Bike, 15 KB Swing RX 24 kg, B. 400/250 m Run.

HEAVY DAY:
A. 4*8 Shoulder Press
B. 3*40 m Sled Sprint Push
C. 4 Super set 20 Standing Arnold alternate shoulder presses, 20 step elevated Single leg bridges
D. 3 Tri set 20 alternate dumbbell front shoulder raises, 20 Band Reverse flies, 8 single dumbbell dead lifts.

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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 5.9.19 (GW)

PRO/R00KIES: 20 min EMOM 1st 15 Wall Ball Shots RX 20 lb, 2nd 35 DU/50 SU, 3rd 12 Pull Ups, 4th 20/15 V Ups.

MASTER CLASS: 20 min EMOM 1st 10 DB Thrusters RX 22,5 kg, 2nd 50 DU, 3rd 12 Chest to Bar, 4th 20 V Ups.

HEAVY DAY:
A. 4*5 Back Squat
B. 3*16 Farmer Loaded back step Lunges
C. 4 Super set 8 Bench Press 10 bicep curls bar
D. 3 Tri set 15 Pull Over, 12 Loaded Dips, 20 alternate dumbbell hummer curls

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WOD 21.8.19 (M)

PRO/R00KIES: For 30 min every 5 min 35 DU, 400 m Run. Add 10 DU every 5 min.

HEAVY DAY:
A. 4*8 Dead lift
B. Super set 3*16 Farmer load Bulgarian Split squat – 3*12 pull ups Loaded if possible with med ball between legs
C. Super Set 3*16 dumbbell row (8+8) – 3*15 Pull over
D. Tri set 3*45 sec elbow side plank – 30 sec Reverse Crunches

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TEAM WOD 31.7.19 (M)

PRO/R00KIES: 3 Rounds for time 500/400 m Ski Erg, 500/400 m Row, 500/400 m Run, 100 DU/200 SU. 500/400 m Run

HEAVY DAY:
A. 4*8 Dead lift
B. Super set 3*16 Farmer load Bulgarian Split squat – 3*12 pull ups Loaded if possible with med ball between legs
C. Super Set 3*16 dumbbell row (8+8) – 3*15 Pull over
D. Tri set 3*45 sec elbow side plank – 30 sec Reverse Crunches

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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 3.7.19 (M)

PRO/R00KIES: TABATA a. Ski Erg, 1 min REST, b. Suttle Run, 1 min REST, c. Assault Bike, 1 min REST, d. DU/SU, 1 min REST. e. For time 800/600 m Run 5 min Cap.

HEAVY DAY:
A. 4*8 Dead lift
B. Super set 3*16 Farmer load Bulgarian Split squat – 3*12 pull ups Loaded if possible with med ball between legs
C. Super Set 3*16 dumbbell row (8+8) – 3*15 Pull over
D. Tri set 3*45 sec elbow side plank – 30 sec Reverse Crunches

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Benchmark 1.6.19 (GWM)

PRO/R00KIES: Elizabeth 21-15-9 Squat Clean RX 60 kg, Ring Dips. 10 min Cap, 3 min Personal REST then 200 DU for time cap 4 min.

ENDURANCE WOD: 3 Rounds of – 2 min MAX Row, 2 Min max Assault, 2 min Max Ski Erg, 500 m Run 3 min Cap, 2 min REST.

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 7.5.19 (MGW)

PRO/ROOKIES:For time – 50 One Arm KB Front Rack Lunges RX 24 kg (25L/25R), 25 Chest to Bar Pull Up, 50 DU/SU, 30 One Arm KB Front Rack Lunges RX 24 kg (15L/15R), 15 Chest to Bar pull ups, 70/DU/SU, 20 One Arm KB Front Rack Lunges RX 24 kg (10L/10R), 10 Chest to Bar pull ups. 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 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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