Tagged as: BACK SQUAT

WOD 17.11.18 (GW)

PRO/ROOKIES: 5 Rounds for time 6 Front Squat RX 60 kg, 8 Push Press RX 60 kg, 6 Back Squat, 2/1 Rope Climb or 8 Strict Chin Ups, 2 min STRICT REST.

ENDURANCE WOD:

EVERY 4 min For 32 min
A. 400 m Run + 12 cal Ski Erg
B. 400 m RUN + 12 Cal Assault
C. 400 m Run + 50 DU/ 60 SU
D. 600 m ROW

HEAVY DAY

10,8,6,8,10 Shoulder Press
3 Super Set 80 m Farmer Walk + 10 bench press narrow grip
3 Super sets 40 m sled push + 10 wide grip upright Row
3 Super Sets 15 Sec L sit parallettes Hold + 10 barbell bicep curl



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Team WOD 29.1.18 (MGW)

PRO/ROOKIES: Couples. As a team 50 Shoulder to OH, 50 Back Squat RX 50 kg, 800/600 m Run, 50 Thrusters, 50 Synchronised Sit Ups Med Ball RX 20 lb

HEAVY DAY:

A. 4*5 Back Squat
B. 3*16 Front Rack Loaded Lunges Super Set 3*15 Swiss Ball Leg Curl
C. 4*5 Bench Press
D 3*12 Dips Super Set Max Effort Push Ups



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HERO WOD MAJ DOUGLAS 4.11.17 (MGW)

PRO/ROOKIES: 5 rounds of: 11 back squat RX 80 kg, 7 strict burpee pull-ups, 400-meter run.

During each burpee pull-up perform a strict push-up, jump to a bar that is ideally 12 inches above your max standing reach, and perform a strict pull-up.

HEAVY DAY

10,8,6,8,10 Shoulder Press
3 Super Set 80 m Farmer Walk + 10 bench press narrow grip
3 Super sets 40 m sled push + 10 wide grip upright Row
3 Super Sets 15 Sec L sit parallettes Hold + 10 barbell bicep curl

 

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TEAM WOD 16.5.17 (GW)

PRO/ROOKIES: Couples 4 Rounds for time 15 chest to bar pull ups/15 Pull Ups, 20 Back Squat RX 60 kg, 1 min strict Rest. Cash out 200 DU as a team.
HEAVY DAY:

A. 4*8 Front Squat
B. 4*8 Shoulder Press
C. 3 Super set 16 Back loaded forward Lunges 10 Shoulder high pull
D. 3 super set 12 side shoulder raises , 20 alternate sited dumbbell bicep curls.



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WOD 10.10.16 (W)

PRO/ROOKIES: 12 min EMOM – ODD 5 Thrusters, 5 Back Squat RX 50 kg, EVEN 50 m Farmer Walk RX 24 kg each hand.

MASTER ClASS: 3 Rounds of – 3 min AMRAP, 3 Hang Power Snatch RX 60 kg, 6 OH Squat, 9 Chest to Bar, 1 min rest Between rounds. 3 min rest then For time 70 Wall Ball Shots, 50 GHD Sit Ups, 30 Ring Dips (every time you break the dips 2 Muscle up)

HEAVY DAY: Back squat 4*8, lunges front rack load 4*16 (8R+ 8L), 4*8 Bench press,
3*8 Loaded Dips, 3*failure deficit push ups



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