Tagged as: SU

WOD 12.6.18 (MW)

PRO/ROOKIES: 20 min EMOM 1st min 10 Push Press RX 50 kg, 2nd 30 m Farmer Load Walking Lunges RX 24 kg each hand, 3rd 50 DU/70 SU, 4th REST.

HEAVY DAY

A. Super set 4*6 Front squat – 4*3 Leg less rope climb or 8 Chin ups strict
B. Super set 3*8 Back loaded lunges (no alternate legs 8+8) – 3*12 Inverted row (feet on a swiss ball or box)
C. Super set 3*8 Strict pull ups – 3*18 Narrow grip bench press
D. Super set 3*20 Wall ball shot sit ups – 3*12 GHD loaded back extensions



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WOD 5.6.18 (MGW)

PRO/ROOKIES: 18 min AMRAP 10 Chest to Bar/Pull Ups, 10 Single Arm OH Lunge (10R then 10L no alternating), 25 DU/40 SU. Buy in 50/35 Sit Ups

HEAVY DAY

A. Super set 4*6 Front squat – 4*3 Leg less rope climb or 8 Chin ups strict
B. Super set 3*8 Back loaded lunges (no alternate legs 8+8) – 3*12 Inverted row (feet on a swiss ball or box)
C. Super set 3*8 Strict pull ups – 3*18 Narrow grip bench press
D. Super set 3*20 Wall ball shot sit ups – 3*12 GHD loaded back extensions



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WOD 18.5.18 (MW)

PRO/ROOKIES: Four five min Rounds 00:00 – 00:02 30/25 Wall Ball Shots, Max meter Farmer Walk RX 24 kg each hand, 00:02 – 00:03 REST, 00:03 – 00:05 250/200 m Run, Max reps DU/SU. 1 min REST between rounds.

HEAVY DAY:

a.4*8 Dead lift
b.Super set 3*16 goblet box step up + 3*8 shoulder presses
c.3*8 Chin ups (loaded if possible)
d.3*15 deficit push ups narrow (loaded if possible)



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WOD 11.5.18 (MG)

PRO/ROOKIES: 5 min Cap 1000/800 m Run, 1 min Rest, 5 min MAX cal Row , 1 min Rest, 5 min cap 1000/800 m Run, 1 min Rest, 5 min AMRAP 12/9 Toes to Bar, 35 DU/50 SU, 1 min Rest.

HEAVY DAY:

a.4*8 Dead lift
b.Super set 3*16 goblet box step up + 3*8 shoulder presses
c.3*8 Chin ups (loaded if possible)
d.3*15 deficit push ups narrow (loaded if possible)



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WOD 24.4.18 (MGW)

PRO/ROOKIES: 20 min EMOM EVEN 12/10 Wall Ball + 20 DU/30 SU, ODD 8 Chest to Bar/Pull ups + 10/8 Sit Ups.

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 17.4.18 (GMW)

PRO/ROOKIES: Couples – I Go You Go for 20 min AMRAP 7 Strict Pull Ups, 16 Farmer Loaded Lunges RX 24 kg each hand, 20 DU/30 SU, 16/12 Partner oblique leg throws (8/6L,8/6R)

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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VIRTUAL TRAINING