Tagged as: ROPE CLIMB

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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WOD 2.12.17 (MGW)

PRO/ROOKIES: 5 Rounds for time 400 m Run, 6 Front Squat RX 50 kg, 6 Push Press, 6 Thruster, 1 Legless Rope Climb or 6 Strict Chin Up.

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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