Tagged as: HANG SQUAT CLEAN

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WOD 18.3.19 (MW)

PRO/ROOKIES: 20 min EMOM 1st 9 Hang Squat Clean RX 60 kg, 2nd 12 Slam Ball Throws RX 12 kg, 3rd 200 m Run, 4th REST.

HEAVY DAY
A. 4*5 Back Squat
B. 3*10 Bulgarian Split Squat Super Set 3*15 Swiss Ball Leg Curl
C. 4*5 Bench Press
D. 3*12 Dips Super Set Super Set 12 High Pull Barbell Row
E. 3*10 Strict Hanging Leg Raises Super Set 3*12 GHD Back Extensions

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WOD 22.1.18 (MGW)

PRO/ROOKIES: 5 Rounds for time 9 Hang Squat Clean RX 60 kg, 15 Hand Release Push Ups, 21 Sit Ups arms crossed. Cash out 800 m Run.

HEAVY DAY

A. 4*5 Dead lift
B. 3*20 Bulgarian split squat farmer or goblet load. (10L/10R)
C. 4*10 Strict pull ups
D. 3* 12 high pull
E. 4*20 obligue wall ball throws (10L/10R)

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WOD 24.9.18 (MW)

PRO/ROOKIES: 8 min EMOM (A) ODD 9 Hang Squat Clean RX 60 kg, Even 12/10 Cal Ski erg. 2 min REST 8 min EMOM (B) ODD 9 Shoulder to OH RX 60 kg, EVEN 100 m Run

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 10.7.18 (MW)

PRO/ROOKIES: 20 min AMRAP: 5 Hang Power Clean, 5 Hang Squat Clean, 5 Front Squat RX 60 kg. Every 3 Rounds 50/35 DU/SU and 2 min 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



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WOD 11.6.18 (MGW)

PRO/ROOKIES: 7 Rounds for time 200 m Run, 10 Chest to Bar Pull Ups/Pull Ups, 7 Hang Squat Clean RX 70 kg.

HEAVY DAY

A. Super set 4*6 Front squat – 4*3 Leg less rope climb or 8 Chin ups strict
B. Super set 3*8 Back loaded lunges (no alternate legs 8+8) – 3*12 Inverted row (feet on a swiss ball or box)
C. Super set 3*8 Strict pull ups – 3*18 Narrow grip bench press
D. Super set 3*20 Wall ball shot sit ups – 3*12 GHD loaded back extensions



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WOD 18.4.18 (WG)

PRO/ROOKIES: 18 min EMOM 1st min 7 Hang Squat Clean RX 70 kg, 2nd 12/10 Toes to Bar, 3rd Rest

MASTER CLASS:

Three 5 min AMRAP with 2 min REST between: A.5 Hang Squat Clean RX 60 kg, 9 Toes to Bar. B.3 Clean 80 kg, 7 Chest to Bar. C.1 Clean 100 kg, 3 Bar Muscle Up.

HEAVY DAY:

A. 4*8 Bench Press
B 4*20 m Farmer load Walking Lunges
C. Super Sets 3*12 Arnold shoulder press 3*20 Ring Rows
D. Tri set 40 Mountain climbers, 30 Sit Ups, 15 sec Hanging L Hold



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WOD 1.3.18 (GW)

PRO/ROOKIES: For time 21 Hang Squat Clean RX 50 kg, 27/21 Hand Release Push Ups, 15 Hang Squat Clean RX 60 kg, 21/15 Hand Release Push Ups, 9 Hang Squat Clean RX 70 kg, 15/9 Hand Release Push Ups, 5 Hang Squat Clean RX 80 kg, 9/5 Hand Release Push Ups

FitnessArt Team Championship WOD: 7 min cap 30 m Hand Walk as a team, then RM Snatch. 2 min REST, then 9 min AMRAP as a team 15 Hand Stand Push Ups, 15 Dead Lift RX 80 kg, 15 Bar Muscle Up.

HEAVY DAY:

A. 4*8 Dead lift
B. 4*8 Bench press
C. 3 Super set 15 Ring Push Ups 15 Pull over
D. 3 Super set 10 Loaded Dips, 10 strict toes to bar



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WOD 2.8.17 (MGW)

PRO/ROOKIES: For time 21-15-9 Hang Squat Clean RX 50 kg, Hand Stand Push Ups then 800/600 m Run.
HEAVY DAY

A. 4*5 Back Squat
B. 3*16 Farmer Loaded back step Lunges
C. 4 Super set 8 Bench Press 10 bicep curls bar
D. 3 Tri set 15 Pull Over, 12 Loaded Dips, 20 alternate dumbbell hummer curls



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