Tagged as: WOD

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WOD 18.11.19 (GW)

PRO/ROOKIES: For 24 min 2 min MAX 2 min REST. AMRAP 3 Dead Lift RX 100 kg, 5 Burpees, 7 KB Swings.

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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Hero WOD Saturday ARTIE 16.11.19 (GW)

PRO/R00KIES: ARTIE 20 min AMRAP 5 Pull Ups, 10 Push Ups, 15 Air Squats, 5 Pull Ups, 10 Thrusters RX 40 kg.

ENDURANCE WOD:
2 min Max cal, 1 min REST, 1 Min Max Cal, 1 min REST, 45 sec Max Cal, 1 min REST, 30 sec Max Cal, 1 min REST.
a. Speed Fit
b. Ski Erg
c. Assault Bike.

HEAVY DAY:
A.4 Super Sets 40 m backward Sled Drag + 40 m Farmer Carry.
B.3 Super Sets 20 m Waiters Walking Lunges every 10 m switch sides + 30 Sec max lateral steps with band 2 Steps left,2 right.
C.4 Super Sets 5 Barbell Shoulder Press + 12 Arnold Press.
D.3 Super Sets 12 Barbell Curls + 12 Narrow Grip dumbbell tricep presses.
E. 3 Tri Set 10 Strict Toes to Bar, 16 obligue GHD Sit Ups, 30 Sec Side Plank each side (raise the leg if possible)

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WOD 14.11.19 (GW)

PRO/R00KIES: 7 min AMRAP 7 Power Snatch RX 40 kg, 6 Chest to Bar. 3 min REST. 7 min AMRAP 9 OH Squat, 9 Hand Release Push Ups.

MASTER CLASS: 7 min AMRAP 9 Power Snatch RX 40 kg, 3 Bar Muscle Up. 3 min REST. 7 min AMRAP 12 OH Squat RX 40 kg, 12 Hand Release Push Ups

HEAVY DAY:
A.4 Super Sets 5 Dead Lift + 40 m Sled Push
B.3 Super Sets 16 Farmer Loaded Back Step Lunges (6L/6R)+ 12 Hip Thrusters
C.4 Super Sets 5 Loaded Negative if possible strict Pull Ups + 16 Renegade Rows
D.3 Super Sets 12 Inverted Rows elevated feet + 10 Barbell High Pull Row Wide Grip
E. 3 Tri Set 20 GHD Sit Ups, 15 Banded Wood Chops , 12 Slam Ball Throws.

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WOD 13.11.19 (M)

PRO/R00KIES: Every 2 min for 30 min, 250/200 m Row, 400/300 m Speed Fit, 15/12 Cal Ski Erg, 15/12 Box Jump, 15/12 Assault Bike

HEAVY DAY:
A.4 Super Sets 5 Dead Lift + 40 m Sled Push
B.3 Super Sets 16 Farmer Loaded Back Step Lunges (6L/6R)+ 12 Hip Thrusters
C.4 Super Sets 5 Loaded Negative if possible strict Pull Ups + 16 Renegade Rows
D.3 Super Sets 12 Inverted Rows elevated feet + 10 Barbell High Pull Row Wide Grip
E. 3 Tri Set 20 GHD Sit Ups, 15 Banded Wood Chops , 12 Slam Ball Throws.

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WOD 12.11.19 (GWM)

PRO/ROOKIES: 20 min AMRAP 9 Toes To Bar, 12 Burpees to plate, 16 OH plate loaded Lunges 20 kg, 24 DU.

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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WOD 11.11.19 (MGW)

PRO/ROOKIES: 20 min EMOM 1st 45 Sec Max Wall Ball Shots 20 lb, 2nd 5 Clean RX 80 kg, 3rd 12 Cal Assault Bike, 4th 20 Sit Ups, 5th REST

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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WOD 8.11.19 (MG)

PRO/R00KIES: EMOM 1st 45 sec MAX m Row, 2nd 10 Strict Hand Stand Push Ups, 3rd 15/10 Box Jumps, 4th 200 m Run, 5th REST.

HEAVY DAY:
A.4 Super Sets 40 m backward Sled Drag + 40 m Farmer Carry.
B.3 Super Sets 20 m Waiters Walking Lunges every 10 m switch sides + 30 Sec max lateral steps with band 2 Steps left,2 right.
C.4 Super Sets 5 Barbell Shoulder Press + 12 Arnold Press.
D.3 Super Sets 12 Barbell Curls + 12 Narrow Grip dumbbell tricep presses.
E. 3 Tri Set 10 Strict Toes to Bar, 16 obligue GHD Sit Ups, 30 Sec Side Plank each side (raise the leg if possible)

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WOD 7.11.19 (GW)

PRO/R00KIES: Three 5 min AMRAP 20 Alternating Single Arm Rack Lunges RX 24 kg KB, 12 Alternating KB Snatch RX 24 kg, 9 Toes to Bar 2 min Rest Between.

MASTER CLASS: Three 5 min AMRAP 20 Alternating Single Arm Rack Lunges RX 24 kg KB, 12 Alternating KB Snatch RX 24 kg, 9 Toes to Bar, 3 Bar Muscle Up. 2 min Rest Between.

HEAVY DAY:
A.4 Super Sets 5 Dead Lift + 40 m Sled Push
B.3 Super Sets 16 Farmer Loaded Back Step Lunges (6L/6R)+ 12 Hip Thrusters
C.4 Super Sets 5 Loaded Negative if possible strict Pull Ups + 16 Renegade Rows
D.3 Super Sets 12 Inverted Rows elevated feet + 10 Barbell High Pull Row Wide Grip
E. 3 Tri Set 20 GHD Sit Ups, 15 Banded Wood Chops , 12 Slam Ball Throws.

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WOD 5.11.19 (GWM)

PRO/ROOKIES: For time 5-10-15-10-5 Back Squat RX 70 kg, Strict Ring Pull Ups/Chin Ups. 12 min Cap, 2 min REST then 3*1 min MAX DU with 1 min REST.

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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WOD 4.11.19 (MGW)

PRO/ROOKIES: 20 min EMOM 1st 9 Dead Lift RX 100 kg, 2nd 45 sec MAX Cal Ski Erg, 3rd 15/12 Ring Dips, 4th 200 m Run, 5th REST.

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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