Tagged as: HANG POWER SNATCH

WOD 7.3.19 (GW)

PRO/ROOKIES: 15 min AMRAP 6 Hang Power Snatch RX 40 kg, 12 alternating OH Lunges, 10 Chest to Bar Pull Ups.

MASTER CLASS: 15 min AMRAP 9 Pull Ups, 6 Chest to Bar, 3 Bar Muscle Up, 3 Hang Power Snatch, 6 Power Snatch, 12 alternating OH Lunges RX 50 kg

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 28.2.19 (WG)

PRO/ROOKIES: 16 min EMOM ODD 1 Hang Power Snatch, 3 Power Snatch, 3 Squat Snatch RX 50 kg, EVEN 10 Toes to Bar.

MASTER CLASS: Every 3 min for 30 min 4 Ring Muscle Up, 4 Squat Snatch RX 60 kg, 30 DU.

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 10.1.18 (GW)

PRO/ROOKIES: 5 Rounds for time 9 Hang Power Snatch RX 40 kg, 20 Back Loaded Lunges RX 40 kg (10L/10R), 12 Toes to Bar/knees to chest.

MASTER CLASS: 7 minutes AMRAP 10 DB Snatches RX 20/15 kg (5L/5R), 3 Bar Muscle Up, 3 min REST, FRAN 21-15-9 Thruster RX 42/25kg, Pull Ups 7 min Cap.

HEAVY DAY:

A. 4*5 Front squat
B. 3*20 Goblet Lateral box step ups (10R/10L)
C. 4*5 bench press
D 3*12 dips super set 3*8 hang power cleans
E 3*10 strict toes to bar



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Team WOD 13.12.18 (GW)

PRO/ROOKIES: Couples – For time 21-15-9 Hang Power Snatch RX 40 kg, Ring Dips (7 min Cap), 3 min Strict rest then 100 OH Squat as a team (50 Each) (7 min Cap)

MASTER CLASS:

12-9-7 KB Snatch RX 24 kg, Ring Muscle Up (10 min Cap) 3 min REST then 2 Rounds For time 500 m Row, 40 Wall Ball Shots.

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 20.11.18 (WMG)

PRO/ROOKIES: Every 4 min for 20 min – 200 m Run, 7 Hang Power Snatch RX 50 kg, 9 OH Squat RX 50 kg, 12/10 Chest to Bar Pull 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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WOD 27.9.18 (MGW)

PRO/ROOKIES: 12 min Cap – 1000/800 m Run, then the time Remain AMRAP 9/7 Hang Power Snatch RX 40 kg, 12/9 Toes to Bar.
MASTER CLASS: 8 min Ladder 3,6,9,12,15,18,21… KB Snatch RX 24 kg, Chest to Bar Pull Ups 2 min REST Then 6 min AMRAP 50 Wall Ball Shots, 100 DU.

HEAVY DAY

4*8 Bench Press
4*8 pull ups
3*12 dips loaded if possible
3*12 inverted row
3*15 plate Loaded push ups
3*15 pull over
3*10 dumbbell one arm row



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Team WOD 19.9.18 (WM)

PRO/ROOKIES: Couples 20 min AMRAP 250/200 m Run, 3 Hang Power Snatch, 3 Power Snatch, 3 Squat Snatch RX 60 kg.

HEAVY DAY

4*8 Bench Press
4*8 pull ups
3*12 dips loaded if possible
3*12 inverted row
3*15 plate Loaded push ups
3*15 pull over
3*10 dumbbell one arm row



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WOD 4.9.18 (MW)

PRO/ROOKIES: 20 min EMOM 1st 12/9 (men/women) Cal Assault 45 sec Cap, 2nd min 7 Snatch Pulls RX 50 kg, 3rd 4 Power Snatches, 2 Hang Power Snatches RX 50 kg, 4th 200 m Run, 5th 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



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WOD 21.6.18 (WG)

PRO/ROOKIES: 5 Rounds for time 7 Hang Power Snatch RX 40 kg, 20 Back Rack Lunges RX 40 kg (10L/10R), 12/9 Burpee Jump Over the Bar, 2 min Strict REST.

MASTER CLASS

5 Rounds for time 3 Hang Power Snatch RX 60 kg, 4 Power Snatch 60 RX 60 kg, 16 Back Rack Lunges RX 60 kg (8L/8R), 35 DU, 2 min Strict REST. Cash out 30 Jump over the bar Burpees.

HEAVY DAY

A. Super set 4*6 Dead lift – 4*8 Bench Press
B. Super set 3*16 Alternate Box Step Up – 3*12 Loaded dips
C. Super Set 3*12 Pull over – 3*10 Barbell curls
D. Super Set 3*12 Strict leg raises (απο το μονόζυγο) + max effort push ups



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WOD 17.5.18 (WG)

PRO/ROOKIES: 5 Rounds for time 7 Snatch Pull, 5 Power Snatch, 3 Hang Power Snatch RX 50 kg, 15/9 Toes to Bar.

MASTER CLASS: 21-15-9 Snatch RX 60 kg, Toes to Bar. Cash out 20 OH squat, 20 m Hand Walk.

For time

HEAVY DAY:

a.4*8 Bench Press
b.Super set 3*12 dips + 3*15 pull over
c.4*8 pull ups
d.Super Set 3*12 inverted row + 20/15 Push ups
e.3*10 dumbbell one arm row



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