Tagged as: SUMO DEAD LIFT HIGH PULL

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WOD 22.7.19 (MGW)

PRO/ROOKIES: 20 min AMRAP 400 m Run, 10 Sumo Dead Lift High Pull RX 40 kg, 10 Chest to Bar Pull 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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WOD 25.2.18 (MGW)

PRO/ROOKIES: 20 min EMOM 1st 12 Sumo Dead Lift High Pull RX 50 kg, 2nd 12 Chest to Bar Pull Ups/Pull Ups, 3rd 200 m Run. 4th Rest.

Optional WOD 19.1 Crossfit Open WOD 15 min AMRAP: 19 Wall Ball Shots 20/14 lb, 19 Cal Row.

HEAVY DAY
A. Super set 4*8 Front squat – 4*3 Peg board climb or Leg less rope climb or 8 Chin ups strict
B. Super set 3*20 Back Rack loaded lunges – 3*12 Inverted row feet on a box.
D. Super set 3*16 Renegade Row – 3* 12 Ring Dips
D. Super set 3*20 Sit Ups crossed arms weighted if possible – 3*15 GHD Back Extensions.

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WOD 7.2.19 (GW)

PRO/ROOKIES: For time 5-10-15-10-5 Sumo Dead Lift High Pull RX 50 kg, Strict Ring Dips (PRO start the dips with a Muscle Up)

MASTER CLASS: Crossfit games open wod 12.4 Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls (20 lbs to 10′ target)
90 Double-unders
30 Muscle-ups

3 min REST

Then 5 min for RM Snatch

HEAVY DAY:
A. Super set 4*6 Dead lift – 4*8 Bench Press
B. Super set 3*16 Box Step Up farmer loaded (8L/8R) – 3*10 single arm kb press.
C. Super Set 3*12 Hip Thrusters – 3*15 push ups
D. Super set 3*12 Strict leg raises (απο το μονόζυγο) 3*10 Barbel Curls
E. 3*12 GHD leg raises ( hip extensions)

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WOD 25.1.18 (MGW)

PRO/ROOKIES: 20 min AMRAP 15/12 Sumo Dead Lift High Pull RX 50 kg, 400 m Run, 15/12 Box Jump, 400 m Run.

HEAVY DAY

A. 4*5 Shoulder Press
B. 3*40 m Sled Push
C. 3 super set 10 Single Arm KB Swing, 12 Hip Thrusters Banded
D. 3 Super set 10 Side Shoulder Raises , 10 Barbell Curls

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WOD 26.11.18 (GWM)

PRO/ROOKIES: 8 min EMOM 6 Sumo dead Lift High Pull RX 50 kg, 9/7 Burpees, 3 min Rest, 9 min AMRAP 200 m Run 12 Front Rack Lunges RX 50 kg, 7 Pendley Rows RX 50 kg.

HEAVY DAY

10,8,6,8,10 Front Squat
10,8,6,8,10 Bench Press
3 super Set 20 (10+10)farmer loaded back lunges from step + 12 dumbbell bench press with rotation
3 trisets 10 Sumo Squat, 12 Pull Over, 10 dips



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WOD 22.10.18 (MGW)

PRO/ROOKIES: 20 min AMRAP 8 Sumo Dead Lift High Pull RX 50 kg, 15/12 Hand Release Push Ups, 200 m Run. Every 2 Rounds 30/20 Sit Ups.

HEAVY DAY

4 Super Set 8 Dead Lift + 8 Bench Press
3 Super Set 15 Banded Hips thrusters + 15 Dips loaded if possible
3 Super Set 16 Back step Lunges with plate shoulder press + 15 Push Ups Loaded if possible
3 Super Set 12 KB Swing + 8 Strict Toes to Bar



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Fight Gone Bad MONDAY 4.6.18 (MGW)

PRO/ROOKIES: Three rounds of:

1 min for max reps – Wall ball Shots RX 20/14 lb, Sumo Deadlift High Pull RX 35/20 kg, Box Jumps RX 50 cm, Push Press RX 35/20 kg, Row Calories. Women’s RX Wall Ball 14/9 lb, Sumo & Push Press 25/15 kg.

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

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 13.4.18 (MGW)

PRO/ROOKIES: For time 800 m Run, 21 Toes to Bar, 21 Sumo Dead Lift High Pull RX 50 kg, 400 m Run, 15 Toes to Bar, 15 Sumo Dead Lift High Pull, 200 m Run, 9 Toes to Bar, 9 Sumo Dead Lift High Pull RX 50 kg.

HEAVY DAY:

A. 4*8 Front squat
B. Super set 4*8 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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WOD 10.2.17 (MGW)

PRO/ROOKIES: 16 min EMOM 1st min 8 Sumo Dead Lift High Pull RX 50 kg, 2nd min 15/10 Hand Release Push Ups, 3rd min 35 DU, 4th min 10/8 Box Jump.

HEAVY DAY:
A. Super set 4*5 Hang Power Clean – 4*8 Push press
B. Super Set 3*12 side shoulder raises – 3 *15 – 12 Glute hamstring push up
C. Super Set 3* 30 sec battle ropes – 3*16 Plank to Push Up.
D. 3* 20-15 GHD sit ups loaded if possible.



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