Tagged as: POWER CLEAN

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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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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