Tagged as: SUTTLE RUN

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WOD 16.10.19 (M)

PRO/R00KIES:
5 min EMOM 120 m Suttle Run. 1 min REST.
5 Min EMOM 14/10 Cal Assault Bike. 1 min REST.
5 min EMOM 50 DU, 1 min REST,
5 min EMOM 20/15 Sit Ups. 1 min REST.
5 min EMOM 150/120 m Row.

HEAVY DAY:
A. 4 Super Sets 8 Front Squat + 8 Strict loaded pull ups (med ball between legs)
B. 3 Super Sets 20 meter single rack walking lunges (10L/10R) + 10 Pendley Rows
C. 3 Super Sets 15 leg Curl Swiss Ball + 15 Ring Rows
D. 3 Tri sets 16 GHD Obligue Sit UPS + 12 Slam Balls + 40 mountain climbers

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WOD 18.9.19 (M)

PRO/R00KIES: 2 Rounds of:
2 min Max Assault, 1 min REST,
2 min Max DU, 1 min REST,
2 min max ROW, 1 min REST,
2 min Max Ski Erg, 1 min REST,
2 min Max Shuttle Run, 1 min REST.

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 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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WOD 20.4.18 (M)

PRO/ROOKIES: TABATA – Battle Rope Waves, 1 min REST, 15 m Shuttle Run, 1 min REST, Assault Bike, 1 min REST, V Sit Ups. And 800 m Run 5 min Cap

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 7.7.17 (M)

PRO/ROOKIES: Five 5 min Rounds 00:00 – 00:01 min 50 DU/60 single, 00:01 – 00:02 min 120/100 m Suttle run (20 m distance), 00:02 – 00:03 min 30 sec Battle ropes double waves, 00:03 – 00:05 200 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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