Tagged as: SWING

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WOD 23.9.19 (GW)

PRO/ROOKIES:
7 min AMRAP 15 Goblet Squat RX 24 kg, 12 KB Swing RX 24 kg, 9 Burpees. 2 min REST,
5 min AMRAP 12 Goblet Squat RX 24 kg, 9 KB Swing RX 24 kg, 7 Burpees. 1 min REST,
3 min AMRAP 9 Goblet Squat RX 24 kg, 7 KB Swing RX 24 kg, 5 Burpees.

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 25.11.16 (MW)

PRO/ROOKIES: 5 Rounds for time 400 m RUN, 20 goblet lunges RX 24 kg, 15/12 KB Swing RX 24 kg.

HEAVY DAY:Back Squat 4*8, Walking Lunge 4*20 Steps, 4*8 Push Press,3*8 High pull dumbbell, 3*8 Pull Over.



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WOD 16.11.16 (W)

PRO/ROOKIES: 16 min EMOM 1st min 20/15 Wall Ball Shots RX 20lb, 2nd min 16 Plank Row dumbbell RX 20 kg, 3rd min 15/12 KB Swing RX 24 kg, 4th min REST.

HEAVY DAY: Front Squat 4×8, Pull Ups 4×8 (weighted), One Arm Row 4×10 (each), 3×3 Rope Climb super set 3×8 Bench Press close grip.



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WOD 20.10.16 (W)

PRO/ROOKIES: 20 min EMOM – 1st min 7/6 Dead Lift RX 110 kg, 2nd min 9/8 Bench Press RX 80 kg, 3rd min 12/10 KB Swings, 1 min REST

HEAVY DAY: 4*8 dead lift, 3*8 step up box farmer loaded, 4*8 strict pull ups loaded if possible, 3*10-12 inverted row, 3*15 GHD back extensions



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