Tagged as: HAND STAND PUSH UPS

WOD 18.4.19 (GW)

PRO/ROOKIES: For time 21-15-9 Power Clean RX 50-60-70 kg, Lateral Squat Jump Over the Bar. Cash out 20/15 Strict Hand Stand Push Ups.

MASTER CLASS: For time 21-15-9 Power Clean RX 60-70-80 kg, Lateral Squat Jump Over the Bar. Cash Out 30 m Hand Walk.

HEAVY DAY:
A. 4*5 Dead lift
B. 3 Super set 40 m Backwards sled Drag, 20 Lateral Band Walks (2R/2L)
C. 4*10 Strict Pull Ups
D. 3 Super set 15 Ring rows (feet box elevated), 16 alternating db Front Shoulder Raises
E. 3 Super Set 15 GHD Sit Ups, 20 Side Plank Rotations (10L/10R)

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WOD 6.4.19 (MGW)

PRO/ROOKIES: Ten rounds for time: 150 m Run, 7 Chest to Bar Pull Ups, 7 Front Squat RX 60 kg, 7 Handstand Push Ups.

ENDURANCE WOD: 3 min Max Cal ROW, 2 min Rest, 3 min Max Cal Assault, 2 min Rest, 3 min Max Cal Ski Erg, 2 min REST, for time 1200 m RUN.

HEAVY DAY:
A. 4*8 Dead Lift
B. 4 Super Set 40 m OH Walking Lunge, 8 Pendley Row
C. 3 Super Set 40 m Lateral Sled Drag, 8 Arnold Presses
D. 3 Super Set 12 Plate Loaded if possible Push Ups, 12 Pull Over
E. 3*20 GHD obligue Sit Ups

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Benchmarks Saturday 9.3.19 (GW)

PRO/ROOKIES: Diane 21-15-9 Dead Lift RX 100/70 kg, Hand Stand Push Ups 8 min Cap. 3 min Personal REST then Elizabeth 21-15-9 Squat Clean RX 60/40 kg, Ring Dips 10 min Cap.

ENDURANCE WOD: 50/40 Cal Assault 4 min Cap, 2 min REST, 800/600 m Run 4 min Cap, 2 min REST, 800/600 m Ski Erg, 2 min REST, 800/600 m ROW 4 min Cap, 2 min REST. 800/600 m Run 4 min Cap.

HEAVY DAY:
A. 4*5 Shoulder Press
B. 3 Super Set 12 Narrow Push Ups loaded if possible, 10 Reverse flys
C. 4*30 m Walking Farmer Loaded Lunges
D. 3 Super sets 15 Slam ball throws + 10 Barbell Bicep Curls
E. 3 Super Sets 40 mountain Climbers , 20 Russian twists.

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WOD 6.2.19 (MG)

PRO/ROOKIES: 20 min EMOM 1st 30/20 Air Squat, 2nd 12/9 Cal Ski Erg, 3rd 10/7 Strict Hand Stand Push Ups, 4th 50 DU/SU, 5th REST.

HEAVY DAY:
A. Super set 4*6 Dead lift – 4*8 Bench Press
B. Super set 3*16 Box Step Up farmer loaded (8L/8R) – 3*10 single arm kb press.
C. Super Set 3*12 Hip Thrusters – 3*15 push ups
D. Super set 3*12 Strict leg raises (απο το μονόζυγο) 3*10 Barbel Curls
E. 3*12 GHD leg raises ( hip extensions)

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WOD 22.12.18 (GMW)

PRO/ROOKIES: 1000 m Run, 5-10-15-10-5 Hand Stand Push Ups, Front Squat RX M/W 60/40

ENDURANCE WOD: TABATA ROW, 1 min REST, 600 m Run 5 min Cap, TABATA ASSAULT bike, 1 min REST, 600 m Run 5 min Cap. TABATA Burpees, 1 min REST, 600 m Run 5 min Cap.

HEAVY DAY:

A. 4*8 Bench Press
B. 4*8 Back Squat
C. 3 Super set 10 Single arm dumbbell bench press elbows close to the body 20 back lunges single arm farmer loaded
D. 3 Super set 15 Slam Ball, 10 step side to side push up.



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WOD 22.11.18 (MGW)

PRO/ROOKIES: 8 min AMRAP 5 Hand Stand Push Ups, 9 Toes to Bar, 16 Pass through Lunges RX 24 kg, 2 min REST 8 min AMRAP 25 DU/SU, 15/12 KB Swing RX 24 kg, 12/9 Ring Rows

MASTER CLASS

8 min AMRAP 12 DB Dead Lift RX 20 kg Each hand, 9 DB Clean, 7 Shoulder to OH, 35 DU. 2 min REST. For time 50 m Hand Walk, 50 Ring Dips, 100 m Farmer Lunge Walk.

HEAVY DAY

10,8,6,8,10 Dead lift
10,8,6,8,10 Pull ups loaded if possible
3 super Set 15 slow swiss ball hamstring curls + 12 Narrow grip barbell Row
3 tri sets 16 (8+8) dumbbell single leg dead lift, 12 Chin ups, 10 side shoulder raises



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ΧΡΟΝΙΑ ΠΟΛΛΑ ΔΗΜΗΤΡΗ – ΔΗΜΗΤΡΑ WOD 26.10.18 (MG)

PRO/ROOKIES: 20 min EMOM 1st min 12/9 Cal Assault 45 sec cap, 2nd 8/6 Strict Hand Stand Push Ups, 3rd 12/9 Box Jumps RX 60 cm, 4th 20/15 sec L hold paralletes.

HEAVY DAY

4 Super Set 20 m Walking loaded Lunges + 8 Shoulder Press
3 Super Set 10 Lateral Lunges one arm kb rack loaded + 8 one arm bottoms up kb press
3 Super Set 8 Narrow grip bench press + 8 Barbell bicep curls
3 Super Set 15 Parallete shoot through + 15 med ball wall ball sit ups



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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



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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.



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WOD 5.7.18 (GW)

PRO/ROOKIES: 12 min Ladder 2,4,6,8,10,12,14,16,18,20… Strict Hand Stand Push Ups, Toes to Bar, KB Swing RX 24 kg

MASTER CLASS: For time 7-9-12-9-7 Strict Hand Stand Push Ups, Knees to Elbows, Hang KB Snatch RX 24 kg. Cash out 30 Assault Cal.

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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