.

WOD 26.9.17 (MGW)

PRO/ROOKIES: 18 min AMRAP 200 m Run, 9 Hang Power Snatch RX 40 kg, 9 Ring Dips Pro start the ring dips every time with a muscle up

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



Book your Class


FitnessArt

FO


WOD 25.9.17 (WG)

PRO/ROOKIES: 16 min EMOM ODD 7 Dead Lift RX 100 kg, 15/10 Push Ups, Even 12/10 Wall Ball Shots, 12/10 Ring Rows

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



Book your Class


FitnessArt


WOD 22.9.17 (M)

PRO/ROOKIES: 1000/800 m Run 5 min Cap, Tabata Assault, 1 min REST, 1000/800 m Row 5 min Cap, Tabata DU, 1 min REST, Then 5 min Plank Challenge

HEAVY DAY:

4*8 Dead lift
3*16 farmer loaded step up
3*8 Arnold shoulder presses
3*8 ring pull ups (loaded if possible)
3*15 deficit push ups narrow (loaded if possible)



Book your Class


FitnessArt

FO


WOD 21.9.17 (GW)

PRO/ROOKIES: For time 10-9-8-7-6-5-4-3-2 Burpees, Sumo Dead Lift High Pull RX 40 kg, Toes to Bar.

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



Book your Class


FitnessArt

FO


WOD 20.9.17 (MGW)

PRO/ROOKIES: Every 3 min for 9 min 200 m Run, 15 KB Swing RX 24 kg, 16 Renegade Row RX 20 kg each hand, THEN Every 3 min for 9 min 50 DU, 12/10 Ring Dips, 15/12 Sit Ups.

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



Book your Class


FitnessArt

FO


WOD 19.9.17 (MGW)

PRO/ROOKIES: 5 Rounds for time 400 m Run, 8 Strict Hand Stand Push Ups, 16 Farmer Loaded Lunges RX 20 kg Each hand

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



Book your Class


FitnessArt

FO


Benchmark Kelly 16.9.17 (MGW)

PRO/ROOKIES: 20 min AMRAP Kelly 400 m Run, 30/15 Wall Ball Shots, 30/15 Box Jump

4*8 Dead lift
3*16 farmer loaded step up
3*8 Arnold shoulder presses
3*8 ring pull ups (loaded if possible)
3*15 deficit push ups narrow (loaded if possible)



Book your Class


FitnessArt

FO


WOD 15.9.17 (MGW)

PRO/ROOKIES: 20 min AMRAP 7 Dead Lift RX 100 kg, 15/12 Hand Release Push Ups, 15/12 Ring Rows, 400 m Run

HEAVY DAY:

4*8 Dead lift
3*16 farmer loaded step up
3*8 Arnold shoulder presses
3*8 ring pull ups (loaded if possible)
3*15 deficit push ups narrow (loaded if possible)



Book your Class


FitnessArt

FO


UA-17579210-1