Tagged as: MASTER CLASS

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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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Team WOD 11.9.17 (MW)

PRO/ROOKIES: Couples 18 min AMRAP 250 m Run, 8 Hang Power Clean, 7 Thrusters RX 50 kg

MASTER CLASS: 18 AMRAP 200 m Run, 5 Ring Muscle Up, 7 DB Snatch each hand, 7 burpee Box Jump

HEAVY DAY:

4*8 Back Squat
3*20 Front Rack Lunges
3*15 Hip Thrusters
4*8 Push Press
3 super Set 10 Shoulder Side Raises + 10 Barbell Bicep Curls



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WOD 4.9.17 (MGW)

personal programming

PRO/ROOKIES: 20 min EMOM 1st min 10/8 Strict Ring Pull Ups/Pull Ups, 2nd 8 Power clean Rx 60 kg, 3rd 200 m Run, 4th min Rest

MASTER CLASS: 15 min AMRAP 30 DU, 5 Hang Power Clean, 5 Front Squat RX 50 kg, 5 Push Press, 10 Chest to Bar Pull Ups.

HEAVY DAY:

4*8 Back Squat
3*20 Front Rack Lunges
3*15 Hip Thrusters
4*8 Push Press
3 super Set 10 Shoulder Side Raises + 10 Barbell Bicep Curls



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WOD 10.10.16 (W)

PRO/ROOKIES: 12 min EMOM – ODD 5 Thrusters, 5 Back Squat RX 50 kg, EVEN 50 m Farmer Walk RX 24 kg each hand.

MASTER ClASS: 3 Rounds of – 3 min AMRAP, 3 Hang Power Snatch RX 60 kg, 6 OH Squat, 9 Chest to Bar, 1 min rest Between rounds. 3 min rest then For time 70 Wall Ball Shots, 50 GHD Sit Ups, 30 Ring Dips (every time you break the dips 2 Muscle up)

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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WOD 24.7.17 (MG)

PRO/ROOKIES: 20 min AMRAP 400 m Run, 12 Chest to Bar Pull Ups/Pull Ups, 10/8 Jump Over the Box

MASTER CLASS: 5-10-15-10-5 Squat Snatch RX 40 kg, Chest to bar Pull Ups, Cash out 1000 m Run.

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 sited tricep extensions



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WOD 17.7.17 (MGW)

PRO/ROOKIES: 20 min EMOM 1st 9 Thrusters RX 50 kg, 2nd 9 Strict Ring PuLL Ups/strict Pull Ups, 3rd 200 m Run, 4th Rest.

MASTER CLASS: 15 min AMRAP 12 Dumbbell thruster RX 20 kg each hand, 6 Ring Muscle Up, 200 m Run.

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 sited tricep extensions



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WOD 3.7.17 (MW)

PRO/ROOKIES: 18 min AMRAP 7 Hang Clean, 7 Front Squat, 7 Push Press RX 60 kg, every 2 rounds 200 m Run.

MASTER CLASS: 20 min AMRAP 12 Dumbbell hang squat clean n press RX 20 kg each hand, 9 Box Jump, 5 Ring Muscle Up, 200 m Run

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 sited tricep extensions



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