Tagged as: ROPE CLIMB

WOD 17.11.18 (GW)

PRO/ROOKIES: 5 Rounds for time 6 Front Squat RX 60 kg, 8 Push Press RX 60 kg, 6 Back Squat, 2/1 Rope Climb or 8 Strict Chin Ups, 2 min STRICT REST.

ENDURANCE WOD:

EVERY 4 min For 32 min
A. 400 m Run + 12 cal Ski Erg
B. 400 m RUN + 12 Cal Assault
C. 400 m Run + 50 DU/ 60 SU
D. 600 m ROW

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 13.10.18 (MGW)

PRO/ROOKIES: 5 Rounds for time 20 OH Lunges RX 20 kg Plate, 2/1 Rope Climb (Or 8 Chin Ups), 9 Toes to Bar, 400 m Run. Time Cap 30 min.

ENDURANCE WOD: TABATA ROW, 1 min REST, 600 m Run 5 min Cap, TABATA ASSAULT bike, 1 min REST, 600 m Run 5 min Cap. TABATA Burpees, 1 min REST, 600 m Run 5 min Cap.

HEAVY DAY

4 Super Set 20 m Walking loaded Lunges + 8 Shoulder Press
3 Super Set 10 Lateral Lunges one arm kb rack loaded + 8 one arm bottoms up kb press
3 Super Set 8 Narrow grip bench press + 8 Barbell bicep curls
3 Super Set 15 Parallete shoot through + 15 med ball wall ball sit ups



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WOD 22.9.18 (MGW)

PRO/ROOKIES: 20 min AMRAP 200 m Run, 3/2 Rope Climb (or 10 Strict Chin Ups), 12 KB Swing RX 24 kg, 35 DU/50 SU

ENDURANCE WOD:

Three 3 min Rounds 20 Cal Ski Erg, 250 m Run, Max Reps Wall Ball Shots. REST 3 min between rounds.

Then

Three 3 min Rounds 20 Cal Assault Bike, 250 m Run, Max DU/SU. REST 3 min between rounds

HEAVY DAY:

4*8 Dead lift
3*16 Box Step Ups Goblet Loaded
4*10 Filly Press
3*10 Side shoulder raises
3*12 KB Swing
3*10 Barbell Bicep Curls



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WOD 11.8.18 (MGW) ΚΑΛΕΣ ΔΙΑΚΟΠΕΣ – ΡΑΝΤΕΥΟΥ 27/8

PRO/ROOKIES: For time 500 m Run, 50/30 Hang Power Clean RX 50 kg, 50/30 Front Squats, 50/30 Ring Rows, 50/30 Wall Ball Shots, 50 DU/100 SU, 5/3 Rope Climb, 50/30 Sit Ups, 500 m RUN.

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 9.7.18 (MGW)

PRO/ROOKIES: 20 min EMOM 1st min 3/2 Rope Climbs or 8 Strict Chin Ups, 2nd 8 DL RX 100 kg, 3rd 12/10 cal ASSAULT, 4th 200 m Run, 5th REST

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 15.6.18 (MGW)

PR0/ROOKIES Two 8 min AMRAP A. 10 Wall Ball Shots, 1 Rope Climb or 5 Strict Chin Ups, 100 m RUN. 2 min Rest. B. 10 Hang Power Dumbbell Clean RX 20 kg each hand, 10 Sit Ups, 35 DU.

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 5.5.18 (MGW)

PRO/ROOKIES: 10 Rounds for time 3 Dead Lift RX 120 kg, 2/1 Rope climb, 200 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 10.2.18 (MGW)

PRO/ROOKES: 20 minutes AMRAP 7 Dead Lift RX 100 kg, 2/1 Leg Less Rope Climb (or 6 strict chin Ups), 200 m Run.

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 11.1.18 (MG)

PRO/ROOKIES: Four 6 min Rounds: 1st 3/2 Leg Less Rope Climb (or 8 strict Chin Ups), 2nd Rest, 3rd 12/10 Burpee Box Jump, 4th Rest, 5th 250/200 m ROW, 6th Rest

MASTER CLASS: 5 min EMOM 3 Snatch 60 kg, 4 Bar Muscle Up, 5 Burpee face Jump Over the bar. 2 min rest then 21-15-9 Assault Cal, Push Press RX 60 kg, Back Squat RX 60 kg.

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 21.12.17 (MGW)

PRO/ROOKIES: 5 min AMRAP 5 Strict Hand Stand Push Ups, 16 Goblet Lunges RX 24 kg, 1 legless Rope Climb or 5 Strict Chin Ups, then For time 600/400 m Run, 21-15-9 KB Swing RX 24 kg, Ring dips.

MASTER CLASS: For time 21-15-9 Hand Stand Push Ups, OH Squat RX 50 kg. Cash out 15 Muscle Up.

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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