Tagged as: TEAM WOD

WOD 14.3.18 (MG)

PRO/ROOKIES: Team WOD 20 min AMRAP couples 400 m Run, 7/5 burpee jump over the box, 15/12 Toes to bar.

HEAVY DAY:

A. 4*5 Dead lift
B. 4*10 Strict pull ups
C. 3* 15 ring rows super set 12 narrow grip bench press
D. 3*10 strict toes to bar



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TEAM WOD 27.2.18 (GW)

PRO/ROOKIES: Couples 20 min AMRAP, As a TEAM 50/40 Strict Hand Stand Push Ups, 100 Goblet Lunges RX 24 kg, 200 m Farmer Walk RX 24 kg each hand.

HEAVY DAY:

A. 4*8 Front Squat
B. 4*8 Shoulder Press
C. 3 Super set 16 Back loaded forward Lunges 10 Shoulder high pull
D. 3 super set 12 side shoulder raises , 12 barbell bicep curls.



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Team WOD 29.1.18 (MGW)

PRO/ROOKIES: Couples. As a team 50 Shoulder to OH, 50 Back Squat RX 50 kg, 800/600 m Run, 50 Thrusters, 50 Synchronised Sit Ups Med Ball RX 20 lb

HEAVY DAY:

A. 4*5 Back Squat
B. 3*16 Front Rack Loaded Lunges Super Set 3*15 Swiss Ball Leg Curl
C. 4*5 Bench Press
D 3*12 Dips Super Set Max Effort Push Ups



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TEAM WOD 17.1.18 (MGW)

PRO/ROOKIES: Couples For time 200 m Run + Plank Hold, 27/21 KB Swing, Toes to Bar, 200 m + Plank Hold 21/15 KB Swing, Toes to Bar, 200 m Run + Plank Hold, 15/9 KB Swing, Toes to Bar. 200 m Run + Plank Hold

HEAVY DAY:

A. 4*5 Dead lift
B. 4*10 Strict loaded pull ups
C. 4*8 OH Squat
D. 3* 12 – 15 inverted row super set 15 dumbbell pull over.



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Team WOD 9.1.18 (MW)

PRO/ROOKIES: For Time – As a TEAM 50 Dead Lift RX 100 kg, 50 Hang Power Clean RX 60 kg, 1000 m Run, 100 DU.

HEAVY DAY:

A. 4*5 Back Squat
B. 3*16 Front Rack Loaded Lunges Super Set 3*15 Swiss Ball Leg Curl
C. 4*5 Bench Press
D 3*12 Dips Super Set Max Effort Push Ups



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TEAM WOD 28.12.17 (MGW)

PRO/ROOKIES: 20 min AMRAP – Couples As a team 50/40 Power Clean RX 60 kg, 100/80 DU, 50/40 Hand Release Push Ups

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 30.11.17 (MW)

PRO/ROOKIES: Couples 5 Rounds For time: 5 Hang Power Snatch, 8 Overhead Squat RX 40 kg, 200 m Run. Cash out 200 DU relay as a team (100 each)

MASTER CLASS

5 Rounds for time 5 Hang Power Snatch, 5 Full Snatch, 5 OH Squat RX 50 kg, 35 DU. Cash out 50 Pull Ups

HEAVY DAY

A. Super set 4*8 Dead lift – 4*8 Bench Press
B. Super set 3*16 Farmer Alternate Box Step Up – 3*8 Shoulder Press
C. Three Set 3*8 dumbbell front raises – 3*12 Ring push ups – 3*10 Barbell Curls
D. Super set 3*12 Strict leg raises (απο το μονόζυγο)



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Team WOD 20.11.17 (MW)

PRO/ROOKIES: 5 Rounds 12 Deadlifts, 9 Hang Power Clean, 6 Push Jerk RX 70 kg, 400 m Run

HEAVY DAY:

A. Super set 4*5 Βαck squat – 4*3 Leg less rope climb or 8 Chin ups strict
B. Super set 3*8 Front loaded lunges (no alternate legs 8+8) – 3*12 Inverted row (a teammate hold your feet)
C. Super set 3*12 Strict pull ups – 3*12 dumbbell sited tricep extensions
D. Three set 3*20 Russian twist – 3*20 Superman back extensions – 3*15 V ups



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TEAM WOD 28.9.17 (M)

PRO/ROOKIES: Couples For 20 min AMRAP relays 200 m Run, 30/20 DU

MASTER CLASS

5 Rounds for time 5 Bar Muscle Up, 7 Clusters RX 50 kg, 20 Cal Assault

HEAVY DAY:

4*8 Bench Press
3*12 dips (Loaded if possible)
3*15 pull over
4*8 pull ups (Loaded if possible)
3*12 inverted row
3*10 dumbbell one arm row



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FO


Team WOD 11.9.17 (MW)

PRO/ROOKIES: Couples 18 min AMRAP 250 m Run, 8 Hang Power Clean, 7 Thrusters RX 50 kg

MASTER CLASS: 18 AMRAP 200 m Run, 5 Ring Muscle Up, 7 DB Snatch each hand, 7 burpee Box Jump

HEAVY DAY:

4*8 Back Squat
3*20 Front Rack Lunges
3*15 Hip Thrusters
4*8 Push Press
3 super Set 10 Shoulder Side Raises + 10 Barbell Bicep Curls



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