Tagged as: MASTER CLASS

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WOD 2.11.17 (GW)

PRO/ROOKIES: 9/5-15/10-21/15-15/10-9/5 Hang Clean RX 40 kg, Toes to Bar.

MASTER CLASS 21 Hang Clean RX 60 kg, 7 Toes to Bar, 7 Chest to Bar, 7 Bar Muscle Up, 15 Power Clean RX 70 kg, 5 TTB,5 CTB, 5 BMU, 9 Squat Clean 80 kg, 3 Toes to Bar, 3 Chest to Bar, 3 Bar Muscle Up.

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 slow standing reverse flys.



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Team WOD 5.12.16 (MGW)

PRO/ROOKIES: 20 min AMRAP 200 m Run, 7 Squat Clean RX 60 kg, 15/10 Push ups.

MASTER CLASS: OPEN 15.4 WOD Complete as many reps as possible in 8 minutes of:
3 handstand push-ups
3 cleans
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
15 handstand push-ups
6 cleans
18 handstand push-ups
6 cleans
21 handstand push-ups
9 cleans
Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.
Men clean 185 lb.

3 min REST then 21-15-9 Pull Ups, Burpees.

HEAVY DAY: 4 Super Sets 8 Dead Lift, 8 Bench Press, 4 Super Sets 16 box step up farmer loaded, 8 Shoulder Press, 4 Super Sets 15 Loaded GHD Back extensions, Deficit Push Ups to failure, 4*15-20 GHD Sit Ups.



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WOD 19.10.17 (WG)

PRO/ROOKIES: 15 min EMOM 1st 16 OH Lunges RX 40 kg, 2nd 7/5 Strict Ring Pull Ups or Pull Ups, 3rd 16/12 Obligue Sit Ups

MASTER CLASS 15 min AMRAP 10 OH Lunges RX 50 kg, 5 Ring Muscle Up, 10 (5+5) one arm Russian KB Swing

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 slow standing reverse flys.



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WOD 28.11.16 (GW)

PRO/ROOKIES: 16 min EMOM 1st min 10 Front Squat RX 60 kg, 2nd min 8 Push Press RX 60 kg, 12/10 Chest to Bar Pull Ups/Pull Ups. 4th min REST.

MASTER CLASS: 12 min EMOM 1st min 8 Front Squat RX 70 kg, 2nd min 6 Push Press RX 70 kg, 12 Chest to Bar Pull Ups/Pull Ups. 3 min REST 5 min to build a Heavy Clean n Jerk (3 attempts)

HEAVY DAY: 4 Super Sets 8 Dead Lift, 8 Bench Press, 4 Super Sets 16 box step up farmer loaded, 8 Shoulder Press, 4 Super Sets 15 Loaded GHD Back extensions, Deficit Push Ups to failure, 4*15-20 GHD Sit Ups.



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WOD 12.10.17 (GWM)

PRO/ROOKIES: For time 21 Dead Lift RX 100 kg, 21 Pull Ups, 15 DL, 15 Chest to Bar Pull Ups/Pull Ups, 9 DL, 9 Bar Muscle Up/Chest to Bar Pull Ups, 1000/800 m Run.

MASTER CLASS: For time 21 Dead Lift RX 100 kg, 21 Pull Ups, 15 DL, 15 Chest to Bar Pull Ups/Pull Ups, 9 DL, 9 Bar Muscle Up/Chest to Bar Pull Ups, 3 min REST, 9-15-21 Assault Cal, Shoulder to OH RX 60 kg.

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 slow standing reverse flys.



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WOD 21.11.16 (MW)

PRO/ROOKIES: 20 min EVERY 4 min 200 m Run, 8/7 Hang Squat Clean, 8/7 Shoulder to OH RX 60.

HEAVY DAY: Bulgarian split squat 4×8, Good mornings 3×10, Bench press 4×8,
Barbell high row (back) 4×8, Military press alternating 3×10.

MASTER CLASS: Team wod 3 team mates 12 min every 3 min 35 DU, 5 Muscle Up, 7 hang squat clean 70 kg, 3 min REST, then 7 min AMRAP 10 m Hand Walk, 10 KB Snatch RX 20 kg (5R+5L), 10 Chin ups.



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WOD 5.11.17 (MW)

PRO/ROOKIES: Every 3 min for 18 min 9/7 Jump Over the Box, 9/7 Ring Dips, 9 Dead Lift RX 80 kg

MASTER CLASS 15 min AMRAP 9 Hang Power Clean RX 60 kg, 15 Wall ball Shots RX 20 lb, 21 Pull Ups. Start every Round with 10 m Hand Walking.

HEAVY DAY:

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



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WOD 14.11.16 (GW)

PRO/ROOKIES: 5-10-15-10-5 Thruster RX 50 kg, Chest to bar pull ups/pull ups.

HEAVY DAY: Bulgarian split squat 4×8, Good mornings 3×10, Bench press 4×8,
Barbell high row (back) 4×8, Military press alternating 3×10.

MASTER CLASS: Team WOD Heavy Fran 3 Rounds for time 15-12-9 Thruster RX 50 kg, 20 kg weighted Pull ups.



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WOD 31.10.16 (GW)

PRO/ROOKIES: For time 21-15-9 Dead Lift RX 100 kg, Chest to Bar Pulls ups/Pull ups Time cap 8 min, 2 min REST For time 60/40 Burpees, Sit Ups.

MASTER CLASS: 7 min Ladder 3,6,9,12… Clean n Jerk RX 60 kg, Chest to Bar Pull Ups, 5 min Rest then team WOD Couples 10 min AMRAP 200 m ROW, 10 Burpees Box Jump, Buy in 2 sets 2*10 m Hand Walking Relay.

HEAVY DAY: Bulgarian split squat 4×8, Good mornings 3×10, Bench press 4×8,
Barbell high row (back) 4×8, Military press alternating 3×10



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WOD 24.10.16 (G)

PRO/ROOKIES: 15 min EMOM 1st min 6/3 Muscle Up or 8 Ring pull ups/Ring Rows, 2nd min 12/8 Push Ups, 3rd min 30 sec max air squat.

Master Class: 21 Thrusters RX 40 kg 7 ring muscle up, 15 Thrusters, 5 ring muscle up, 9 Thrusters, 3 ring muscle up, 7 min Cap. 5 min Rest then 7 min AMRAP – 5 Dead Lift RX 120 kg 7 Burpees Jump Over the Bar, 25 DU.

HEAVY DAY: Back squat 4*8, lunges front rack load 4*16 (8R+ 8L), 4*8 Bench press,
3*8 Loaded Dips, 3*failure deficit push ups.



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