Tagged as: HANG POWER CLEAN

WOD 13.4.19 (MGW)

PRO/ROOKIES: 20 min AMRAP 9 Dead Lift RX 60 kg, 6 Hang Power Clean, 20/15 Hand Release Push Ups. Every 3 rounds 400 m Run.

ENDURANCE WOD: a. 2 min AMRAP 12/9 Cal Assault, 9 KB Swing RX 24 kg, 2 min REST, b. 400 m Ski Erg 2 min Cap, 2 min REST,
c. 2 min AMRAP 200 m Row, 9 Burpees Over the Parallete, 2 min REST.

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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WOD 8.4.19 (MGW)

PRO/ROOKIES: 20 min EMOM 1st min 9 Hang Power Clean RX 60 kg, 2nd 7 Shoulder to OH RX 60 kg, 3rd 12/9 Cal Ski Erg, 4th REST

HEAVY DAY:
Α. 4*8 Back Squat
B. 4*10 Goblet Lateral Lunges (10L+10R)
C. 4 Super Set 8 Bench Press, 16 Gorilla Alternating Row KB.
D. 3 Super Set 8 Pull Ups Loaded if possible, 8 Side Shoulder Raises
E. 3 Super Set 30 sec Side Plank adductor (each side), 20 GHD Sit Ups

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WOD 5.2.19 (MGW)

PRO/ROOKIES: For time – 21 Hang Power Clean RX 50 kg, 21 Pull Ups, 15 Power Clean 70 kg, 15 Chest to Bar, 9 Clean RX 90 kg, 9 Bar Muscle up. Cash out 800 m Run.

HEAVY DAY
A. Super set 4*8 Front squat – 4*3 Peg board climb or Leg less rope climb or 8 Chin ups strict
B. Super set 3*20 Back Rack loaded lunges – 3*12 Inverted row feet on a box.
D. Super set 3*16 Renegade Row – 3* 12 Ring Dips
D. Super set 3*20 Sit Ups crossed arms weighted if possible – 3*15 GHD Back Extensions.

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“INCREDIBLE HULK” + RUN BENCHMARK WOD 2.2.18 (WM)

PRO/ROOKIES: 20 min AMRAP 5 Deadlifts, 5 Hang Power Cleans, 5 Front Squats, 5 Push Press, 5 Back Squat RX 50 kg, 200 m Run

ENDURANCE WOD: ”THE GHOAST 6 rounds of:
1 minute of rowing
1 minute of burpees
1 minute of double-unders
1 minute rest

HEAVY DAY

A. 4*5 Shoulder Press
B. 3*40 m Sled Push
C. 3 super set 10 Single Arm KB Swing, 12 Hip Thrusters Banded
D. 3 Super set 10 Side Shoulder Raises , 10 Barbell Curls

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ΧΡΟΝΙΑ ΠΟΛΛΑ!! WOD 27.12.18 (MGW)

PRO/ROOKIES: 20 min AMRAP 200 m Run, 9 Hang Power Clean RX 40 kg, 15 Push Ups, 21 Air Squat

MASTER CLASS: 7 min AMRAP 3 Bar Muscle Up, 6 Chest to Bar, 9 Burpees. 3 min REST. For time 100 DU, 50 DB Thrusters RX 20 kg each hand, 100 DU.

HEAVY DAY:

A. 4*8 Dead lift
B. 4*10 Loaded Pull Ups
C. 3 Super set 15 Ring Row 15 Pull over
D. 3 Super set 8 Loaded Chin Ups, 10 Loaded Dips.



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WOD 15.12.18 (WM)

PRO/ROOKIES: DT + RUN. For time – 5 Rounds 12 Deadlift RX 70 kg, 9 Hang power clean, 6 Push jerk, 200 m Run.

ENDURANCE WOD:

PRO/ROOKIES: Every 2 min for 24 min a.20/15 Cal Ski Erg, b.20/15 Cal Assault, c.100 DU/SU, d.200 m RUN.

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 11.12.18 (GW)

PRO/ROOKIES: 7 min AMRAP 10 Front Squat RX 60 kg, 10 Chest to Bar/Pull Ups. 3 min REST, Then 21-15-9 Hang Power Clean RX 60 kg, V sit Ups.

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 10 KB plank transfers side to side , 12 sited dumbbell bicep curls.



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WOD 6.12.18 (GW)

PRO/ROOKIES: 12 min AMRAP 10 Hang Power Clean RX 40 kg, 20 Back Rack Lunges RX 40 kg, 10 Toes to Bar/Knees to Chest

MASTER CLASS: 7 min AMRAP 7 DB thruster RX 20 kg, 3 Ring Muscle Up. 3 min REST. For time 27-21-15-9 Toes to Bar, Assault Bike.

HEAVY DAY:

A. 4*8 Dead lift
B. 4*10 Loaded Pull Ups
C. 3 Super set 15 Ring Row 15 Pull over
D. 3 Super set 8 Loaded Chin Ups, 10 Loaded Dips.



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WOD 27.11.18 (GW)

PRO/ROOKIES: 12 min Ladder 3,6,9,12,15,18,21… Hang Power Clean RX 40 kg, Thrusters RX 40 kg, Chest to Bar/ Pull Ups. Buy in 50 Sit Ups.

HEAVY DAY

10,8,6,8,10 Front Squat
10,8,6,8,10 Bench Press
3 super Set 20 (10+10)farmer loaded back lunges from step + 12 dumbbell bench press with rotation
3 trisets 10 Sumo Squat, 12 Pull Over, 10 dips



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