Tagged as: POWER SNATCH

WOD 1.11.18 (WMG)

PRO/ROOKIES: Three 5 min AMRAPS A. 10 Power Snatch RX 40 kg, 20 Back Rack Lunges RX 40 kg, 1 min REST, B. 25 DU/30 SU, 25/15 Sit Ups, 1 min REST, C. 10 Power Snatch RX 40 kg, 20 Back Rack Lunges RX 40 kg.

MASTER CLASS

20 min AMRAP
50 DU
20 DB SNATCH Right Hand 20 kg
50 DU
20 DB Snatch Left Hand 20 kg
10 Bar Muscle Ups
50 DU
50 Goblet Lunges 22,5 kg
50 DU
10 Bar Muscle Ups

HEAVY DAY

4 Super Set 8 Front Squat + 2 Rope Climb
3 Super Set 10 Bulgarian split squat + 8 Pendley Rows
3 Super Set 8 Sumo Squat High Pull + 10 Strict Pull Ups
3 Super Set 15 Leg curl swiss ball + 20 GHD sIt Ups



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WOD 8.10.18 (MGW)

PRO/ROOKIES: 20 min EMOM 1st min 3 Snatch Pulls RX 60 kg, 3 Power Snatch RX 60 kg, 3 Snatch Balance RX 60 kg, 2nd 12/10 Burpees, 3rd 200 m Run, 4th REST.

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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Team WOD 19.9.18 (WM)

PRO/ROOKIES: Couples 20 min AMRAP 250/200 m Run, 3 Hang Power Snatch, 3 Power Snatch, 3 Squat Snatch RX 60 kg.

HEAVY DAY

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



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WOD 4.9.18 (MW)

PRO/ROOKIES: 20 min EMOM 1st 12/9 (men/women) Cal Assault 45 sec Cap, 2nd min 7 Snatch Pulls RX 50 kg, 3rd 4 Power Snatches, 2 Hang Power Snatches RX 50 kg, 4th 200 m Run, 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 28.7.18 (MGW)

PRO/ROOKIES: 10 Rounds for time, 7 Chest to Bar Pull Ups/Pull Ups, 5 Power Snatch RX 60 kg, 200 m Run. 25 min Cap.

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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WOD 17.5.18 (WG)

PRO/ROOKIES: 5 Rounds for time 7 Snatch Pull, 5 Power Snatch, 3 Hang Power Snatch RX 50 kg, 15/9 Toes to Bar.

MASTER CLASS: 21-15-9 Snatch RX 60 kg, Toes to Bar. Cash out 20 OH squat, 20 m Hand Walk.

For time

HEAVY DAY:

a.4*8 Bench Press
b.Super set 3*12 dips + 3*15 pull over
c.4*8 pull ups
d.Super Set 3*12 inverted row + 20/15 Push ups
e.3*10 dumbbell one arm row



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WOD 8.3.18 (MGW)

PRO/ROOKIES: 21-15-9 Power Snatch RX 50 kg, Toes to Bar. Cash out 1000 m RUN.

MASTER CLASS: ??

HEAVY DAY:

A. 4*5 Dead lift
B. 4*10 Strict pull ups
C. 3* 15 ring rows super set 12 narrow grip bench press
D. 3*10 strict toes to bar



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WOD 5.2.18 (MGW)

PRO/ROOKIES: For time 200 m Run, 21 Hang Power Snatch RX 40 kg, 9 Burpees, 400 m Run, 15 Power Snatch RX 50 kg, 15 Burpees, 600 m Run, 9 Squat Snatch 60 kg, 21 Burpees.

HEAVY DAY:

A. 4*8 Front Squat
B. 4*8 Shoulder Press
C. 3 Super set 16 Back loaded forward Lunges 10 Shoulder high pull
D. 3 super set 12 side shoulder raises , 12 barbell bicep curls.



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WOD 13.1.18 (MGW)

PRO/ROOKIES: 7 Rounds for time 5 Power Snatch 50 kg, 9 Ring Dips, 200 m Run. Cash Out 50/35 Ring Rows.

HEAVY DAY:

A. 4*5 Shoulder Press
B. 3 super set 2 Rope climb ,20 m Sled
C. 3 super set 12 KB swing, 10 bicep curls
D. 3 Super set 10 Shoulder Side Raises max effort narrow Push Ups



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WOD 15.12.17 (MW)

PRO/ROOKIES: 5 Rounds for time 5 Hang Power Snatch, 5 Power Snatch, 5 OH Squat RX 50 kg, 400 m Run

HEAVY DAY:

A. 4*8 Bench Press
B 4*20 m Farmer load Walking Lunges
C. Super Sets 3*12 Arnold shoulder press 3*20 Ring Rows
D. Tri set 40 Mountain climbers, 30 Sit Ups, 15 sec Hanging L Hold



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