Tagged as: HAND STAND PUSH UPS

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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Benchmark Saturday DIANE + 9.6.18 (GW)

PR0/ROOKIES: For time 21-15-9 Dead Lift RX 100 kg, Hand Stand Push Ups. Cash Out 800/600 m Run,100 DU/200 SU.

HEAVY DAY

A. Super set 4*8 THRUSTER
B. Super Set 4*12 side shoulder raises – 4 *15 Hip Thruster barbell
C. Super Set 4* lateral lunges 10 each side – 12 Ring Push Ups
D. 3 set 25 sec L Hold
E. 3 set 1 min side plank



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WOD 25.5.18 (MG)

PRO/ROOKIES: Three 9 min AMRAPS with 2 min rest between : 12/9 Ring Rows, 9/7 strict hand stand push ups, 7/5 box jumps RX 60 cm. Each round begin with 600/500 m Run.

HEAVY DAY:

a.4*8 Dead lift
b.Super set 3*16 goblet box step up + 3*8 shoulder presses
c.3*8 Chin ups (loaded if possible)
d.3*15 deficit push ups narrow (loaded if possible)



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WOD 4.5.18 (GM)

PRO/ROOKIES: 50 Strict Hand Stand Push Ups (PRO deficit) every time you broke the reps 200 m Run and 9/7 Toes to Bar.

HEAVY DAY:

A. 4*8 Front squat
B. Super set 4*8 single leg hip thrusters – 4*10 Shoulder Press
C. Super set 3*12 KB Swing – 3*12 dips loaded if possible
D. Tri Set 3 * 1 min Plank – 20 Obligue sit ups – 20 superman back extensions



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HERO WOD BULGER 28.4.18 (MGW)

PRO/ROOKIES: Ten rounds of: 150 m Run, 7 Chest to bar pull ups, 7 Front squat RX 60 kg, 7 Handstand push ups

HEAVY DAY:

A. 4*8 Front squat
B. Super set 4*8 single leg hip thrusters – 4*10 Shoulder Press
C. Super set 3*12 KB Swing – 3*12 dips loaded if possible
D. Tri Set 3 * 1 min Plank – 20 Obligue sit ups – 20 superman back extensions



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WOD 21.4.18 (WG)

PRO/ROOKIES: 15 min AMRAP 12/9 Strict Hand Stand Push Ups, 20/15 one arm R KB Front Squat RX 24 kg, 12/9 Chest to Bar Pull Ups/Pull Ups, 20/15 one arm L KB Front Squat RX 24 kg.

HEAVY DAY:

A. 4*8 Front squat
B. Super set 4*8 single leg hip thrusters – 4*10 Shoulder Press
C. Super set 3*12 KB Swing – 3*12 dips loaded if possible
D. Tri Set 3 * 1 min Plank – 20 Obligue sit ups – 20 superman back extensions



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