Tagged as: DEAD LIFT

team WOD 15.10.18 (MGW)

PRO/ROOKIES: 20 min AMRAP 7 Dead Lift RX 100 kg, 10/8 Chest to Bar/Pull Ups, 400 m Run.

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



Book your Class


FitnessArt


WOD 4.10.18 (GW)

PRO/ROOKIES: 18 min EMOM 1st 7 Dead Lift RX 100 kg, 2nd 15/12 Wall Ball Shots RX 20 lb, 3rd 12/9 Toes to Bar.

MASTER CLASS

9 min AMRAP 5 Dead Lift RX 100 kg, 9 db Squat RX 20 kg each hand, 12 Toes to Bar. 3 min REST. 21-15-9 Strict Hand Stand Push Ups, Assault bike Cal. Cash out 30 m Hand Walk.

HEAVY DAY

4 Super Set 8 Front Squat + 2 Rope Climb
3 Super Set 10 Bulgarian split squat + 8 Pendley Rows
3 Super Set 8 Sumo Squat High Pull + 10 Strict Pull Ups
3 Super Set 15 Leg curl swiss ball + 20 GHD sIt Ups



Book your Class


FitnessArt


WOD 25.9.18 (GW)

PRO/ROOKIES: 20 min AMRAP 7 Dead Lift RX 100 kg, 15/10 Pull Ups, 15/10 Burpees 1 min REST.

HEAVY DAY

4*10 Back Squat
3*20 Farmer Loaded Lunges (10L/10R)
3*20 One leg glute bridges feet on step (10L/10R)
4 sets 10,8,8,6 Shoulder Press
3 super Set 10 High Pull + 15-12 Narrow grip push ups from parallets



Book your Class


FitnessArt


WOD 14.9.18 (MWG)

PRO/ROOKIES: For time 21 Dead Lift RX 80 kg, 200 m Run, 9 Ring dips, 15 Dead Lift RX 100 kg, 400 m Run, 15 Ring dips, 9 Dead Lift RX 110 kg, 600 m Run, 21 Ring Dips.

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



Book your Class


FitnessArt


BENCHMARK Saturday DIANE + 8.9.18 (GWM)

PRO/ROOKIES: 21-15-9 Dead Lift RX 100 kg, Handstand Push Ups. Cash out 50/35 Ring Rows 1000 m Run.

ENDURANCE WOD: Four circles: 30 sec Jump Squat, 30 sec REST, 30 sec Battle Ropes, 30 sec REST, 30 sec V sit Ups, 30 sec REST, 30 Sec Tyre Flips jump in/out, 30 sec REST, 30 sec Assault, 30 sec REST, 30 sec max L Hold Paralletes, 30 sec REST. 2 min REST.

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



Book your Class


FitnessArt


Team WOD 10.8.18 (MGW)

PRO/ROOKIES: Couples – 5 Rounds for time 8 Dead Lift RX 100 kg, 9/7 Burpee Box Jump, 400 m Run.

HEAVY DAY

A. 4*8 Shoulder Press
B. 3*40 m Sled Push or box push.
C. 3 Super set 16 Arnold alternate shoulder presses 8L/8R, 20 Single leg hip thrusters banded 10L/10/R
D. 3 Super set 16 Plank Kettlebell Passes 8L/8R, 10 Strict toes to bar.



Book your Class


FitnessArt


WOD 4.8.18 (MW)

PRO/ROOKIES: Hero WOD DT + RUN – 5 Rounds for time 12 Dead Lift, 9 Hang Power Clean, 6 Push Jerk, 200 m RUN. RX 70 kg Men, 45 kg Women.

HEAVY DAY

A. 4*8 Shoulder Press
B. 3*40 m Sled Push or box push.
C. 3 Super set 16 Arnold alternate shoulder presses 8L/8R, 20 Single leg hip thrusters banded 10L/10/R
D. 3 Super set 16 Plank Kettlebell Passes 8L/8R, 10 Strict toes to bar.



Book your Class


FitnessArt


Hero WOD James R. Zimmerman (MGW)

PRO/ROOKIES: 20 min AMRAP 11/7 Chest to-bar pull-ups, 2 Deadlifts RX 140 kg, 10 Handstand push-ups/ Hand Release

HEAVY DAY

A. 4*8 Shoulder Press
B. 3*40 m Sled Push or box push.
C. 3 Super set 16 Arnold alternate shoulder presses 8L/8R, 20 Single leg hip thrusters banded 10L/10/R
D. 3 Super set 16 Plank Kettlebell Passes 8L/8R, 10 Strict toes to bar.



Book your Class


FitnessArt


WOD 17.7.18 (GW)

PRO/ROOKIES: 18 min EMOM: 1st min 9 Dead Lift RX 100 kg, 2nd 12/9 Strict Chin Ups, 3rd 20/15 Sit Ups.

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



Book your Class


FitnessArt


WOD 9.7.18 (MGW)

PRO/ROOKIES: 20 min EMOM 1st min 3/2 Rope Climbs or 8 Strict Chin Ups, 2nd 8 DL RX 100 kg, 3rd 12/10 cal ASSAULT, 4th 200 m Run, 5th REST

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



Book your Class


FitnessArt


UA-17579210-1