Tagged as: SHOULDER TO OVERHEAD

Team WOD 6.5.19 (MW)

PRO/ROOKIES: 20 min I GO YOU GO, 5 Squat Clean, 5 Front Squat, 8 Shoulder to OH RX 60 kg. Every 2 Completed rounds 400 m Run together.

HEAVY DAY:
Α. 4*12 Front Squat.
B. 3* 20 suitcase box step ups (10L+10R).
C. 3 Super Set 12 Strict Pull Ups, 15 loaded GHD back extensions.
D. 3 Super Set 15 Inverted Row , 15 narrow push ups (elbows close to the body – triceps) Loaded if possible.
E. 3 Super Set 20 Plank Dumbbell push pull, 20 Russian twists.

Book your Class


FitnessArt

WOD 23.4.19 (MW)

PRO/ROOKIES: 3 Rounds of: 2 min AMRAP 15 dumbbell Shoulder to OH RX 20 kg each hand, Max Cal Assault Bike, 2 min REST, 2 min AMRAP 40 m Sled Push RX 100/70 kg, 2 min REST.

HEAVY DAY:
Α. 4*8 Back Squat
B. 4*10 Goblet Lateral Lunges (10L+10R)
C. 4 Super Set 8 Bench Press, 16 Gorilla Alternating Row KB.
D. 3 Super Set 8 Pull Ups Loaded if possible, 8 Side Shoulder Raises
E. 3 Super Set 30 sec Side Plank adductor (each side), 20 GHD Sit Ups

Book your Class


FitnessArt

WOD 8.4.19 (MGW)

PRO/ROOKIES: 20 min EMOM 1st min 9 Hang Power Clean RX 60 kg, 2nd 7 Shoulder to OH RX 60 kg, 3rd 12/9 Cal Ski Erg, 4th REST

HEAVY DAY:
Α. 4*8 Back Squat
B. 4*10 Goblet Lateral Lunges (10L+10R)
C. 4 Super Set 8 Bench Press, 16 Gorilla Alternating Row KB.
D. 3 Super Set 8 Pull Ups Loaded if possible, 8 Side Shoulder Raises
E. 3 Super Set 30 sec Side Plank adductor (each side), 20 GHD Sit Ups

Book your Class


FitnessArt

WOD 28.1.18 (MGW)

PRO/ROOKIES: 20 min EMOM 1st 40 m Sled Push RX 80 kg, 2nd 12/9 Cal Ski Erg, 3rd 12/9 DB one Arm Shoulder to OH RX 20 kg, 4th 12/9 Ring Dips, 5th REST.

HEAVY DAY

A. 4*5 Dead lift
B. 3*20 Bulgarian split squat farmer or goblet load. (10L/10R)
C. 4*10 Strict pull ups
D. 3* 12 high pull
E. 4*20 obligue wall ball throws (10L/10R)

Book your Class


FitnessArt

WOD 19.1.18 (MGW)

PRO/ROOKIES: 20 min AMRAP 9 Front Squat RX 60 kg, 200 m Run, 7 Shoulder to OH RX 60 kg, 200 m Run.

ENDURANCE WOD: : Every 2 min for 24 min a.20 Cal Ski Erg, b.20 Cal Assault, c.100 DU/SU, d.200 m RUN.

HEAVY DAY:

A. 4*5 Shoulder Press
B. 3*40 m Sled Push
C. 3 super set 10 Single Arm KB Swing, 12 Hip Thrusters Banded
D. 3 Super set 10 Side Shoulder Raises , 10 Barbell Curls

Book your Class


FitnessArt

Last but not least WOD of the year 2018 (GWM)

PRO/ROOKIES: 10 Rounds for time 5 Burpees, 5 Front Squat, 5 Shoulder to OH, 5 Thruster RX 50 kg. Cash out 100 DU/SU.

ENDURANCE WOD: 3 Rounds: 2 min MAX DU, 1 min REST, 2 min MAX Row, 1 min REST, 2 min Burpee Box Jump, 1 min REST, 2 min Assault, 1 min REST.

HEAVY DAY:

A. 4*8 Bench Press
B. 4*8 Back Squat
C. 3 Super set 10 Single arm dumbbell bench press elbows close to the body 20 back lunges single arm farmer loaded
D. 3 Super set 15 Slam Ball, 10 step side to side push up.



Book your Class


FitnessArt


WOD 10.12.18 (MGW)

PRO/ROOKIES: 20 min EMOM 1st 12 DB Shoulder to OH RX 20 kg, 2nd 9 Dead Lift RX 100 kg, 3rd 200 m Run, 4th REST.

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 10 KB plank transfers side to side , 12 sited dumbbell bicep curls.



Book your Class


FitnessArt


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



Book your Class


FitnessArt


WOD 24.9.18 (MW)

PRO/ROOKIES: 8 min EMOM (A) ODD 9 Hang Squat Clean RX 60 kg, Even 12/10 Cal Ski erg. 2 min REST 8 min EMOM (B) ODD 9 Shoulder to OH RX 60 kg, EVEN 100 m Run

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



Book your Class


FitnessArt


UA-17579210-1