Tagged as: TEAM WOD

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Team WOD 25.2.20 (GW)

PRO/ROOKIES: Couples. As a Team 20 min AMRAP 20 Box Jump, 30 Ring Dips, 40 Toes to Bar, 50 Ring Rows.

HEAVY DAY:
A. super set 4*5 Back Squat + 10 Pull Ups Loaded
B. super set 3*20 Front Rack Lunges + 16 Renegade Rows
C. three set 3*10 Sumo Dead Lift High Pull + 8 Chin Ups + 10 barbell Curls
D. three Set 20 Swiss Ball Crunches + 15 Side Plank Rotations + 15 V Ups

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Team WOD 12.2.20 (M)

PRO/ROOKIES: 5 Team Mates, 3 Working, 2 Resting. For time as a team 6000/5000 m Speed Fit, 6000/5000 m Row, 300/250 Cal Assault. 40 min Cap.

HEAVY DAY:
A. super set 4*5 Dead Lift + 10 Bench Press
B. super set 3*20 box step up + Max decline push ups
C. three set 3*10 Single leg db dead lift + 12 Dips + 12 french press seated
D. three Set 20 loaded sit ups + 15 side throws + 8 strict toes to bar

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Team WOD 10.2.20 (MGW)

PRO/ROOKIES: Couples.
For time –
600 m run together,
40 Synchro one db Thruster RX 20 kg (20L/20R)
30 Toes to Bar I go you go (each).
30 Synchro one db Thruster RX 20 kg (15L/15R)
20 Toes to Bar i go you go (each).
20 Synchro one db Thruster RX 20 kg (10L/10R)
10 Toes to Bar i go you go (each).
600 m run together.

HEAVY DAY:
A. super set 4*5 Back Squat + 10 Pull Ups Loaded
B. super set 3*20 Front Rack Lunges + 16 Renegade Rows
C. three set 3*10 Sumo Dead Lift High Pull + 8 Chin Ups + 10 barbell Curls
D. three Set 20 Swiss Ball Crunches + 15 Side Plank Rotations + 15 V Ups

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Team WOD 28.1.20 (GW)

PRO/ROOKIES: Every 4 min for 20 min I Go you Go 20/15 Burpees, 12 Strict Chin Ups, 10 Dead Lift RX 80 kg.

HEAVY DAY:

12,8,6,8,10 Shoulder Press
3 Super Set 80 m Farmer Walk + 10 bench press narrow grip
3 Super sets 40 m sled push + 10 UpRight Row
3 Tri Sets 30 Sec Max L sit parallette Hold + 15 Loaded Sit Ups + 10 barbell bicep curl

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Endurance team WOD 22.1.20 (M)

PRO/ROOKIES:
Couples Relays. For time:
6*200 m Run (Plank Hold),
5*20/15 Slam Ball Throws (Prison Style Isometric Squat – Wall),
4*12/10 Box Jumps (Side Plank elbow hold)
30 min Cap.

HEAVY DAY:
12,8,6,8,10 Dead lift
12,8,6,8,10 Pull ups loaded if possible
3 super Set 15 slow Swiss ball curls + 12 Narrow grip barbell Row
3 tri sets 16 (8+8) dumbbell single leg dead lift, + 12 Chin ups + 20 GHD oblique Sit Ups

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TeamWOD 13.1.20 (MGW)

PRO/ROOKIES: Couples 20 min AMRAP I go you go – 3 Squat Clean RX 70 kg, 5 Burpees Every 4 Rounds Completed 400 m Run.

HEAVY DAY:

12,8,6,8,10 Shoulder Press
3 Super Set 80 m Farmer Walk + 10 bench press narrow grip
3 Super sets 40 m sled push + 10 UpRight Row
3 Tri Sets 30 Sec Max L sit parallette Hold + 15 Loaded Sit Ups + 10 barbell bicep curl

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Team WOD 21.12.19 (GW)

PRO/R00KIES: 3 Team Mates, 1 Barbell, 1 Plyo Box, 1 Pull Up Bar.
18 min AMRAP 10 Shoulder to OH RX 40 kg, 10 Box Jumps, 10 Toes to Bar.

ENDURANCE WOD: 3 Team mates 1000 m Run, 1000 m Ski Erg as a team, 800 m Run, 100 Cal Assault Bike as a team, 600 m Run, 150 Burpees as a team, 400 m Run. 35 min Cap.

HEAVY DAY:
4*8 Dead Lift
4*3 Rope Climb
4*40 m Sled Push
4*80 m Farmer Carry
4*20 GHD Obligue Sit Ups
3*30 Sec Max Reps Mountain Climbers

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Team WOD 16.12.19 (MGW)

PRO/ROOKIES: Couples 20 AMRAP 200 m Run, 8 Strict Hand Stand Push Ups, 8 Dead Lift RX 80 kg.

HEAVY DAY:
A.
4*8 Front Squat
3*10 (10L+10R) Farmer Loaded Split Squat rear foot step elevated
3*10 (12L +12R)Goblet Lateral Lunge
3*15 Leg Curl Swiss Ball

3*12 Strict Toes to Bar
3*20 Russian Twist
3*1 min Side Plank

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TEAM WOD 4.12.19 (M)

PRO/R00KIES: 5 team mates, for time as a team – 250/175 Cal Assault Bike, 5000/3500 m Row. Every 6 min 400 m Run.

HEAVY DAY:
4 Super Set 8 Bench Press + 10 Pendley Rows
3 Super Set 10 DB Arnold Shoulder Press + 10 Loaded Chin Ups
3 Super Set 12 Dips loaded, 12 DB Pull Over
3 Super Set 15 KB High Pull, Max Narrow Grip Push Ups

3 Super Set 15 Swiss Ball Plan Roll Out + 20 Reverse Crunches
3*16 GHD Back Extensions

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Team WOD 25.11.19 (MGW)

PRO/ROOKIES: Couples. For time as a team 800 m Run, 50 Thrusters RX 40 kg, 50 Pendley Rows RX 40 kg, 400 m Run, 40 Thrusters, 40 Pendley Rows, 200 m Run, 30 Thrusters, 30 Pendley Rows.

HEAVY DAY:
A.4 Super Sets 5 Back Squat + 7 Box Jump RX 75 cm
B.3 Super Sets 12 Front Rack Lunges (6L/6R)+ 20 Jump Lunges
C.4 Super Sets 5 Bench Press + 10 Plyo Push Ups (use step if possible)
D.3 Super Sets 10 Incline Dumbbell Bench Press + 10 Ring Dips
E. 3 Tri Set 20 Russian twists, 15 Loaded Sit Ups, 15 Ghd Back Extensions

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