Tagged as: TABATA

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WOD 18.10.17 (MGW)

PRO/ROOKIES: Tabata Burpees, then 400/200 m Run 4 min cap, Tabata Wall Ball Shots, then 400/200 m Run 4 min cap, Tabata DU alternating Mountain Climbers, then 400/200 m Run 4 min cap.

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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WOD 6.10.17 (M)

PRO/ROOKIES: TABATA ASSAULT, 1 min REST, 1000/800 m Run 5 min CAP, TABATA Battle Ropes alternate DU, 1 min REST, 1000/800 m Run 5 min CAP.

HEAVY DAY:

4*8 Dead lift
3*16 farmer loaded step up
3*8 Arnold shoulder presses
3*8 ring pull ups (loaded if possible)
3*15 deficit push ups narrow (loaded if possible)



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WOD 22.9.17 (M)

PRO/ROOKIES: 1000/800 m Run 5 min Cap, Tabata Assault, 1 min REST, 1000/800 m Row 5 min Cap, Tabata DU, 1 min REST, Then 5 min Plank Challenge

HEAVY DAY:

4*8 Dead lift
3*16 farmer loaded step up
3*8 Arnold shoulder presses
3*8 ring pull ups (loaded if possible)
3*15 deficit push ups narrow (loaded if possible)



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WOD 6.10.16 (M)

PRO/ROOKIES: TABATA intervals Row, Shuffle Run, Sit Ups, jumps over the bar.

HEAVY DAY: 4*8 dead lift, 4*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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WOD 26.9.16 (M)

PRO/ROOKIES: For time 1000/800 m Run 5 min cap, then 2 min Rest Tabata – DU alternate Burpees, 2 min Rest, 1000/800 m Run 5 min cap.



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WOD 5.7.17 (MG)

PRO/ROOKIES: Tabata ROW alternating Box Jumps, 1 min Rest, Tabata Assault alternating Burpees 1 min Rest 1500/1200 m Run

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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