Tagged as: POWER CLEAN

WOD 23.11.18 (MGW)

PRO/ROOKIES: For time 1000/800 m Run, 9 Power Clean RX 60 kg, 21 Ring dips, 600/400 m Run 15 Power Clean, 15 Ring Dips, 400/200 m Run 21 Power Clean, 9 Ring Dips.

HEAVY DAY

10,8,6,8,10 Shoulder Press
3 Super Set 80 m Farmer Walk + 10 bench press narrow grip
3 Super sets 40 m sled push + 10 wide grip upright Row
3 Super Sets 15 Sec L sit parallettes Hold + 10 barbell bicep curl



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WOD 13.11.18 (WMG)

PRO/ROOKIES: For time 800/600 m Run 21 Power Clean RX 60 kg, 21 Chest to Bar/Pull Ups, 200 m Run, 15 Power Clean RX 60 kg, 15 Chest to Bar/Pull Ups, 200 m Run, 9 Power Clean RX 60 kg, 9 Chest to Bar/Pull Ups, 800/600 m Run

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 6.11.18 (GW)

PRO/ROOKIES: 8 min EMOM ODD 10 Power clean, EVEN 20/15 Sit Ups, 2 min REST, 8 min EMOM ODD 10 Shoulder to OH, 12/10 Box Jumps.

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 2.10.18 (WG)

PRO/ROOKIES: For time – 7 Power Clean, 7 Hang Power Clean, 7 Front Squat RX 60 kg, 21 Pull Ups, 5 Power Clean, 5 Hang Power Clean, 5 Front Squat, 15 Chest to Bar/Pull Ups RX 70 kg, 3 Power Clean, 3 Hang Power Clean 3 Front Squat RX 80 kg, 9 Bar Muscle Up/Chest to Bar

HEAVY DAY

4 Super Set 8 Dead Lift + 8 Bench Press
3 Super Set 15 Banded Hips thrusters + 15 Dips loaded if possible
3 Super Set 16 Back step Lunges with plate shoulder press + 15 Push Ups Loaded if possible
3 Super Set 12 KB Swing + 8 Strict Toes to Bar



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WOD 17.9.18 (W)

PRO/ROOKIES: 20 min EMOM 1st min 4 Power Clean, 3 Hang Power Clean RX 60 kg, 2nd min 15/10 Wall Ball Shots

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 11.9.18 (MWG)

PRO/ROOKIES: 20 min EMOM 1st min 7 Power Clean RX 70 kg, 2nd 20/15 Hand Release Push Ups, 3rd 20/15 Sit Ups, 4th 45 sec Max ROW Cal, 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 7.8.18 (MWG)

PRO/ROOKIES: For time 50/35 Sit Ups, 21-15-9 Power Clean RX 60 kg, Hand Release Push Ups, 1000 m Run.

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 T.U.P (GW)

PRO/ROOKIES: For time of: 15/12-12/9-9/7-6/5-3/2 Power cleans 60 kg, Pull Ups, Front Squats,Pull Ups.

HEAVY DAY

A. 4*8 Shoulder Press
B. 3*40 m Sled Push or box push.
C. 3 Super set 16 Arnold alternate shoulder presses 8L/8R, 20 Single leg hip thrusters banded 10L/10/R
D. 3 Super set 16 Plank Kettlebell Passes 8L/8R, 10 Strict toes to bar.



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Benchmark Saturday Elizabeth & Annie 23.6.18 (MGW)

PR0/ROOKIES: 21-15-9 Power Clean RX 60 kg, Ring Dips 10 min Cap, 3 min REST, 50-40-30-20-10 DU/SU, Sit Ups.

HEAVY DAY

A. Super set 4*8 THRUSTER
B. Super Set 4*12 side shoulder raises – 4 *15 Hip Thruster barbell
C. Super Set 4* lateral lunges 10 each side – 12 Ring Push Ups
D. 3 set 25 sec L Hold
E. 3 set 1 min side plank



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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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