Tagged as: TEAM WOD

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Team WOD 7.10.19 (MGW)

PRO/ROOKIES: Couples 20 min AMRAP 10 Wall Ball Shots RX 20 kg, 5 Power Clean RX 60 kg, 400 m Run.

HEAVY DAY:
Α. 4 Super Set 8 Dead Lift + 8 Bench Press
B. 3 Super Set 10 barbel Hip Thrusters + 12 decline push ups
C. 3 Super Sets 16 Suitcase Box Step Ups + 12 db Pull Over
D. 3 Tri Sets 15 Swiss Ball Crunches + 10 strict hanging leg raises, + 20 (10+10) wall ball side throws

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WOD 11.9.19 (M)

PRO/R00KIES: 5 Team mates As a team For time 2500/2000 m Ski Erg, 250/200 m Run, 2000/1500 m Ski Erg, 500/400 m Run, 1500,1000 m Ski Erg, 1000/800 m Run.

* Skill Hand Walk

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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Team WOD 6.4.19 (GW)

PRO/R00KIES: Couples 20 min AMRAP as a team 400 m Farmer Walk RX 24 kg each hand, 50 Burpees, 50 KB Swing RX 24 kg, 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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Team WOD 4.9.19 (M)

PRO/R00KIES: Team of three. 2 Rounds of – 6 min AMRAP 10/7 Jump Over the Box RX 60 cm, 10/7 Cal Assault Bike, 10/7 Cal Ski Erg. 2 min REST, 1200 m Run 8 min Cap.
* Skil Ring Muscle Up.

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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TEAM WOD 31.7.19 (M)

PRO/R00KIES: 3 Rounds for time 500/400 m Ski Erg, 500/400 m Row, 500/400 m Run, 100 DU/200 SU. 500/400 m Run

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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Team WOD 10.7.19 (M)

PRO/R00KIES: BIATHLON – Four Team mates. 25 min Cardio Ladder, As a team –
60/30 Cal Assault, 400 m Run,
80/50 Cal Assault, 400 m Run,
100/70 Cal Assault, 400 m Run,
120/90 Cal Assault, 400 m Run,
140/110 Cal Assault, 400 m Run…

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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Team WOD 4.7.19 (GW)

PRO/R00KIES: Couples – 800 m Run, 21-15-9 OH Squat RX 40 kg, Chest to Bar Pull Ups, 800 m Run.

MASTER CLASS: Couples – 800 m Run, 27-21-15 OH Squat RX 50 kg, Chest to Bar Pull Ups, 800 m Run.

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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Team WOD 26.6.19 (M)

PRO/R00KIES: 5 Rounds for time, 5 team mates, 5 Stations a. 200 m Run, b. 60 DU, c. 15/12 Cal Assault, d 15/12 Box Jumps, 80 mountain Climbers.

HEAVY DAY:

A. 4 Super set 10 Back Squat, 20 Leg Curl Swiss Ball
B. 3 Super set 20 Jump Squat , 30 sec side steps with band (2 steps right/ 2 steps left)
C. 4 Super Set 10 Bench Press, 10 Pendley Rows
D. 3 Super Set 10 Incline db Bench Press, 10 Pull Ups
E. 3 Super set 20 Obligue GHD Sit Ups, 45 sec Side Plank (elbow)

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Team WOD 24.6.19 (MGW)

PRO/ROOKIES: Couples, As a team – 20 min AMRAP 100/80 Wall Ball Shots RX 20 lb, 500 m Run, 100/80 Strict Chin Ups, 500 m Run,

HEAVY DAY:
A. 4 Super set 8 Dead Lift , 20 Goblet Lunges
B. 3 Super set 20 Jump Squat (Plate Loaded if possible), 40 m Sled Push
C. 4 Super set 10 Shoulder Press, 10 Chin Ups (Loaded if possible)
D. 3 Super set 10 Arnold Press, 12 Ring Rows
E. 3 Super set 20 Plank KB transfers side to side (10L/10R), 25 reverse crunches

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Team WOD 19.6.19 (M)

PRO/R00KIES: Four team mates. As a Team: 240/200 Cal Assault. 2000/1600m Ski Erg.Every 4 min 500/400 m Run. Start with 500/400 m Run.

HEAVY DAY:

A. 4 Super set 10 Back Squat, 20 Leg Curl Swiss Ball
B. 3 Super set 20 Jump Squat , 30 sec side steps with band (2 steps right/ 2 steps left)
C. 4 Super Set 10 Bench Press, 10 Pendley Rows
D. 3 Super Set 10 Incline db Bench Press, 10 Pull Ups
E. 3 Super set 20 Obligue GHD Sit Ups, 45 sec Side Plank (elbow)

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