Tagged as: POWER CLEAN

WOD 18.6.18 (MGW)

PRO/ROOKIES: 20 min EMOM 1st 6 Power Clean RX 80 kg, 2nd 12/10 Toes to Bar, 3rd 12/10 Hand Release Push Ups, 12/10 Cal Assault (45 sec cap). 5th min REST. After every round add 1 rep.

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 27.4.18 (MGW)

PRO/ROOKIES: Every 2 min for 20 min 1st 250 m Run, 2nd 15 Power Clean RX 60 kg, 3rd 300/250 m Row, 4th 30/25 Sit Ups, 5th 250 m Run.

HEAVY DAY:

A. 4*8 Front squat
B. Super set 4*8 single leg hip thrusters – 4*10 Shoulder Press
C. Super set 3*12 KB Swing – 3*12 dips loaded if possible
D. Tri Set 3 * 1 min Plank – 20 Obligue sit ups – 20 superman back extensions



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WOD 11.4.18 (WM)

PRO/ROOKIES: Every 3 min for 15 min 4 Power Clean, 3 Hang Power Clean, 5 Push Press RX 70 kg, 200 m Run

HEAVY DAY

A. 4*8 Dead lift
B. Super set 3*16 Farmer load Bulgarian Split squat – 3*12 pull ups Loaded if possible with med ball between legs
C. Super Set 3*16 dumbbell row (8+8) – 3*15 Pull over
D. Tri set 3*45 sec elbow side plank – 30 sec Reverse Crunches



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HERO WOD Jeremiah 17.2.18 (GW)

PRO/ROOKES: For Time – 7 rounds:
15/10 KB Swing RX 24 kg, 15/10 Power Clean RX 40 kg, 15/10 Box Jumps.

HEAVY DAY:

A. 4*8 Loaded Pull Ups
B. 4*10 Bulgarian split squat farmer load
C. 3 Super set 12 Single arm dumbbell Row 15 banded Hip thrusters
D. 3 12 Arnold press Super set 12 Loaded sit Ups



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WOD 8.2.18 (GW)

PRO/ROOKIES: 10 min Ladder 2,4,6,8,10,12,14,16 etc, Power Clean RX 60 kg, Ring Dips, PRO start the dips with a muscle up.

MASTER CLASS:

For time 12,9,6 Hang Squat Clean RX 80 kg, Burpee 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 1.2.18 (GW)

PRO/ROOKIES: For time – 21 Hang Power Clean RX 60 kg, 30/21 Toes to Bar, 15 Power Clean RX 70 kg, 20/15 Toes to Bar, 9 Clean 80 kg, 12/9 Toes to Bar

HEAVY DAY:

A. 4*5 Dead lift
B. 4*10 Strict loaded pull ups
C. 4*8 OH Squat
D. 3* 12 – 15 inverted row super set 15 dumbbell pull over.



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WOD 23.1.18 (GW)

PRO/ROOKIES: 12 min Ladder 3-6-9-12-15-18-21… Power Clean RX 60 kg, Hand Release Push Ups. Every 2 steps 20/15 Sit Ups

HEAVY DAY:

A. 4*5 Back Squat
B. 3*16 Front Rack Loaded Lunges Super Set 3*15 Swiss Ball Leg Curl
C. 4*5 Bench Press
D 3*12 Dips Super Set Max Effort Push Ups



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TEAM WOD 28.12.17 (MGW)

PRO/ROOKIES: 20 min AMRAP – Couples As a team 50/40 Power Clean RX 60 kg, 100/80 DU, 50/40 Hand Release Push Ups

HEAVY DAY:

A. 4*8 Dead lift
B. Super set 3*16 Farmer load Bulgarian Split squat – 3*12 pull ups Loaded if possible with med ball between legs
C. Super Set 3*16 dumbbell row (8+8) – 3*15 Pull over
D. Tri set 3*45 sec elbow side plank – 30 sec Reverse Crunches



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WOD 17.11.17 (GM)

PRO/ROOKIES: 5 Rounds For Time 9 Power Clean RX 60 kg, 200 m Run, 12/9 Ring dips

HEAVY DAY

A. Super set 4*8 Dead lift – 4*8 Bench Press
B. Super set 3*16 Farmer Alternate Box Step Up – 3*8 Shoulder Press
C. Three Set 3*8 dumbbell front raises – 3*12 Ring push ups – 3*10 Barbell Curls
D. Super set 3*12 Strict leg raises (απο το μονόζυγο)



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