Tagged as: THRUSTERS

WOD 12.3.19 (MGW)

PRO/ROOKIES: 20 min EMOM ODD 7 Thruster RX 50 kg, 7 Chest to Bar/Pull Ups, EVEN 40 DU/60 SU
HEAVY DAY
A. 4*5 Back Squat
B. 3*10 Bulgarian Split Squat Super Set 3*15 Swiss Ball Leg Curl
C. 4*5 Bench Press
D. 3*12 Dips Super Set Super Set 12 High Pull Barbell Row
E. 3*10 Strict Hanging Leg Raises Super Set 3*12 GHD Back Extensions

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WOD 14.2.19 (GW)

PRO/ROOKIES: 21-15-9-7 Thrusters RX 40 kg, Toes to Bar.

MASTER CLASS: Jason Khalipa workout: Partner Workout ”I go you go”

8 Rounds 3 Hang Squat Clean RX 90 kg, 5 Strict Pull Ups, 7 Burpees.

HEAVY DAY:
A. Super set 4*6 Dead lift – 4*8 Bench Press
B. Super set 3*16 Box Step Up farmer loaded (8L/8R) – 3*10 single arm kb press.
C. Super Set 3*12 Hip Thrusters – 3*15 push ups
D. Super set 3*12 Strict leg raises (απο το μονόζυγο) 3*10 Barbel Curls
E. 3*12 GHD leg raises ( hip extensions)

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WOD 27.11.18 (GW)

PRO/ROOKIES: 12 min Ladder 3,6,9,12,15,18,21… Hang Power Clean RX 40 kg, Thrusters RX 40 kg, Chest to Bar/ Pull Ups. Buy in 50 Sit Ups.

HEAVY DAY

10,8,6,8,10 Front Squat
10,8,6,8,10 Bench Press
3 super Set 20 (10+10)farmer loaded back lunges from step + 12 dumbbell bench press with rotation
3 trisets 10 Sumo Squat, 12 Pull Over, 10 dips



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Benchmark Tuesday 30.10.18 (GW)

PRO/ROOKIES: Fran 21-15-9 Thruster RX 42 kg, Pull Ups (10 min Cap for the fran). Cash out 50 Sit Ups.

HEAVY DAY

4 Super Set 8 Dead Lift + 8 Bench Press
3 Super Set 15 Banded Hips thrusters + 15 Dips loaded if possible
3 Super Set 16 Back step Lunges with plate shoulder press + 15 Push Ups Loaded if possible
3 Super Set 12 KB Swing + 8 Strict Toes to Bar



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HERO WOD DANNIEL 15.9.18 (MGW)

PRO/ROOKIES: HERO WOD DANNIEL 50 Pull Ups, 400 m Run 21 Thruster RX 40 kg, 800 m Run, 21 Thruster RX 40 kg, 400 m Run, 50 Pull Ups.

ENDURANCE WOD: EVERY 4 min For 24 min A.1 min MAX Cal Ski Erg + 250 m RUN. B. 1 min MAX Burpees + 250 m RUN. C. 1 min MAX ROW + 250 m Run. 2 min REST.
Then 3 sets of 1 min Plank (elbows) + 30 sec max V Ups. 1 min rest between sets.

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HEAVY DAY

4*8 Dead lift
3*16 Box Step Ups Goblet Loaded
4*10 Filly Press
3*10 Side shoulder raises
3*12 KB Swing
3*10 Barbell Bicep Curls



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WOD 29.7.18 (MGW)

PRO/ROOKIES: 20 min AMRAP 10 Thruster RX 50 kg, 10/8 Chin Ups, 250/200 m Run.

HEAVY DAY

A. 4*5 Back Squat
B. 3 Supers set 16 Farmer Loaded back step Lunges, 10 Bench Press
C. 3 Super set Max Effort Push Ups, 10 bicep curls barbell
D. 3 Tri set 15 Pull Over, 12 Loaded Dips, 20 alternate dumbbell hummer curls



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WOD 16.7.18 (MGW)

PRO/ROOKIES: For time 50 Thrusters RX 50 kg. Every time you broke the reps 10/8 Toes to Bar + 200 m Run.

HEAVY DAY

A. 4*5 Back Squat
B. 3 Supers set 16 Farmer Loaded back step Lunges, 10 Bench Press
C. 3 Super set Max Effort Push Ups, 10 bicep curls barbell
D. 3 Tri set 15 Pull Over, 12 Loaded Dips, 20 alternate dumbbell hummer curls



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WOD 29.5.18 (MGW)

PRO/ROOKIES: 5 Rounds for time 9 Thrusters RX 60 kg, 12 Chest to Bar/Pull Ups, 400 m Run.

HEAVY DAY

a.4*8 Back Squat
b.3*20 Βack Rack back step Lunges
c.3*15 One leg Hip Thrusters
d.4*8 Shoulder Press
e.3 super Set 10 Shoulder Side Raises + 10 Barbell Bicep Curls



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WOD 7.12.17 (MGW)

PRO/ROOKIES: FRAN 21-15-9 Thrusters RX 42 kg, Pull Ups (9 min Cap) 3 min strict rest then 21 Burpees 200 m Run, 15 Burpees, 200 m Run, 9 Burpees, 200 m Run

MASTER Heavy Fran 21-15-9 Thrusters 50 kg, Strict Pull Ups Cash out 400 m Run, 30 Jump Over the Bar Burpees

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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