Tagged as: TEAM WOD

Team WOD 26.4.17 (M)

PRO/ROOKIES: Couples: 3 rounds of Relays 2*200 m Run, 2*50 DU, 2*400 m Run, 2*50 DU, THEN 1200/1000 m Run

HEAVY DAY

A. 4*8 Dead lift
B. 4*10 Loaded Pull Ups
C. 3 Super set 15 Ring Row 15 Pull over
D. 3 Super set 8 Loaded Chin Ups, 10 Loaded Dips.



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Team WOD 21.3.17 (WG)

PRO/ROOKIES: As a team Couples For time 50/42 – 40/30 – 30/18 Thrusters RX 40 kg, Toes To Bar.

HEAVY DAY:
A. 4*6 back squat
B. 3*16 step back lunges farmer loaded super set 3*20 swiss ball leg curl
C. 4*5 bench press
D 3*12 dips super set max effort push ups
E 3 Set 12 toes to bar super set 15 hip extensions



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Team WOD 9.3.17 (W)

PRO/ROOKIES: Couples As a Team for time 50/40 Dead Lift RX 100 kg, 50/40 Hang Power Clean RX 70 kg, 50/40 Push Jerk RX 60 kg.

HEAVY DAY:
A. 4*5 Dead lift
B. 3*16 OH Lunges super set 8 single leg dumbbell dead lift
C. 4*10 Strict loaded pull ups
D. 3* 12 – 15 inverted row super set 15 dumbbell pull over.
E. 4 *15-20 GHD obligue sit ups



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