Tagged as: SUMO DEAD LIFT HIGH PULL

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WOD 9.11.17 (GW)

PRO/ROOKIES: 21-15-9 Sumo Dead Lift High Pull RX 50 kg, Ring Dips, V Ups, Then 1000/800 m run

MASTER CLASS

20 min AMRAP 3 Bar Muscle Up, 6 Toes to Bar, 10 (5+5) Single Arm KB Clean n Press RX 24 kg, 50 DU.1 min strict REST.

HEAVY DAY

A. Super set 4*8 Dead lift – 4*8 Bench Press
B. Super set 3*16 Farmer Alternate Box Step Up – 3*8 Shoulder Press
C. Three Set 3*8 dumbbell front raises – 3*12 Ring push ups – 3*10 Barbell Curls
D. Super set 3*12 Strict leg raises (απο το μονόζυγο)



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Team WOD 20.10.17 (MGW)

PRO/ROOKIES: Couples 5 Rounds for time 9 Sumo Dead Lift High Pull RX 50 kg, 15 Hand Release Push Ups, 400 m Run.

HEAVY DAY

10,8,6,8,10 Dead lift
10,8,6,8,10 Pull ups loaded if possible
3 super Set 15 slow swiss ball hamstring curls + 12 Narrow grip barbell Row
3 tri sets 16 (8+8) dumbbell single leg dead lift, 12 Chin ups, 10 slow standing reverse flys.

 

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