Tagged as: WALL BALL SHOT SIT UPS

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Team WOD 4.7.18 (MW)

PRO/ROOKIES: Couples 20 min AMRAP 500/400 m Run, 15/12 Wall Ball Shot Sit Ups, 12/10 Renegade Rows RX 20 kg each

HEAVY DAY

A. 4*5 Dead Lift
B. 3*12 Bulgarian split squat
C. 4 Super set 8 Wide grip Loaded Pull Ups, 10 narrow grip bench press
D. 3 Tri set 15 Inverted Row, 12 side shoulder raises, 10 sitted tricep extensions



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WOD 28.11.17 (GWM)

PRO/ROOKIES: 20 min EMOM 1st min 20 Farmer Lunges RX 24 kg, 2nd 12/9 Ring Dips, 3rd 20/15 Wall Ball Sit Ups, 4th 40/30 DU.

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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