Tagged as: SNATCH

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WOD 27.6.19 (GWM)

PRO/R00KIES: Four rounds for time 9 Snatch RX 50 kg, 12 Chest to Bar/Pull Ups, 400 m Run.

MASTER CLASS: ISABEL – For time 30 Snatch RX 60 kg, 30 Chest to Bar, 15 Bar Muscle Up, 1000 m Run.

HEAVY DAY:
A. 4 Super set 10 Back Squat, 20 Leg Curl Swiss Ball
B. 3 Super set 20 Jump Squat , 30 sec side steps with band (2 steps right/ 2 steps left)
C. 4 Super Set 10 Bench Press, 10 Pendley Rows
D. 3 Super Set 10 Incline db Bench Press, 10 Pull Ups
E. 3 Super set 20 Obligue GHD Sit Ups, 45 sec Side Plank (elbow)

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WOD 15.4.19 (MGW)

PRO/ROOKIES: 15 min time Capacity. For time 1000 m Run, then AMRAP the 4 Chest to Bar/Pull Ups, 8 Toes to Bar, 12 Snatches RX 40 kg. 200 m Run

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

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WOD 2.8.18 (W)

PRO/ROOKIES: 18 min EMOM – 1st 1 Hang Power Snatch, 2 Power Snatches, 3 Squat Snatches RX 50 kg, 2nd 6 OH Squat, 3rd min 20/15 V Ups

MASTER CLASS: 18 min EMOM – 1st 1 Hang Power Snatch, 2 Power Snatches, 3 Squat Snatches RX 60 kg, 2nd 6 OH Squat, 3rd min 35 DU.

HEAVY DAY

A. 4*5 Dead Lift
B. 3*12 Bulgarian split squat
C. 4 Super set 8 Wide grip Loaded Pull Ups, 10 narrow grip bench press
D. 3 Tri set 15 Inverted Row, 12 side shoulder raises, 10 sitted tricep extensions



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WOD 16.4.18 (MGW)

PRO/ROOKIES: For time 200 m Run, 15 Snatch RX 50 kg, 21 Burpees, 200 m Run, 9 Snatch RX 60 kg, 15 Burpees, 200 m Run, 7 Snatch RX 70 kg, 9 Burpees, 200 m Run, 3 Snatch 80 kg, 7 Burpees, 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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WOD 7.4.17 (GW)

PRO/ROOKIES: For time 5-10-15-10-5 Snatch RX 60 kg, Ring Dips.

HEAVY DAY:

A. 4*8 Bench Press
B. 4*8 Back Squat
C. 3 Super set 10 Single arm dumbbell bench press 20 backward lunges with plate shoulder press
D. 3 Super set 30 Sec Squat slam battle ropes, 10 step side to side push up.

 

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WOD 26.1.17 (W)

PRO/ROOKIES: 3*3 Hang Snatch 3*1 Snatch then ”Sally up Sally down” Back Squat RX 50 kg.

HEAVY DAY:
A. 3 Super Sets – 8 Dead Lift + 8 Bulgarian Split Squat
B. 3 Super Sets – 10 Strict Pull Ups (loaded if possible) + 10 Side shoulder raises
C. 3 three sets – 10 Swiss Ball Leg Curls + 12 Ring Rows (feet on a box) + 12 Seated KB Tricep extensions
D. 3 Super Sets – 30 Sec Side plank each side + 12 GHD Sit ups.



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WOD 19.1.17 (GW)

PRO/ROOKIES: For time – 7 Hang Power Snatch, 7 Snatch, 7 OH Squat RX 50 kg, 21 Toes to Bar, 5 Hang Power Snatch, 5 Snatch, 5 OH Squat RX 60 kg, 15 Toes to Bar, 3 Hang Power Snatch, 3 Snatch, 3 OH Squat RX 70 kg, 21 Toes to Bar.

HEAVY DAY:
A. 3 Super Sets – 8 Dead Lift + 8 Bulgarian Split Squat
B. 3 Super Sets – 10 Strict Pull Ups (loaded if possible) + 10 Side shoulder raises
C. 3 three sets – 10 Swiss Ball Leg Curls + 12 Ring Rows (feet on a box) + 12 Seated KB Tricep extensions
D. 3 Super Sets – 30 Sec Side plank each side + 12 GHD Sit ups.



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WOD 1.12.16 (WM)

PRO/ROOKIES: 5 Hang Snatch, 200 m Run, 9 Snatch, 200 m Run, 12 OH Squat, 400 m Run, 12 OH Squat, 200 m Run, 9 Snatch, 200 m Run, 5 Hang Snatch. RX 60 kg.

HEAVY DAY: 4 super sets 8 front squats, 8 Chin Ups (weighted)
3 super sets 10-10 single arm linear jammer, 12 Hip Thrusters, 3 super sets 8-10 inverted row 1 sec pause at the top, 10 Loaded Dips.



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WOD 28.8.16 (W)

PRO/ROOKIES: 12 min to build a heavy Snatch, then every 2 min for 16 min 3 foul Squat Snatch 60-70% RM, 100 m Farmer Walk RX 24 kg each hand.



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