Tagged as: TOES TO BAR

WOD 16.7.18 (MGW)

PRO/ROOKIES: For time 50 Thrusters RX 50 kg. Every time you broke the reps 10/8 Toes to Bar + 200 m Run.

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 5.7.18 (GW)

PRO/ROOKIES: 12 min Ladder 2,4,6,8,10,12,14,16,18,20… Strict Hand Stand Push Ups, Toes to Bar, KB Swing RX 24 kg

MASTER CLASS: For time 7-9-12-9-7 Strict Hand Stand Push Ups, Knees to Elbows, Hang KB Snatch RX 24 kg. Cash out 30 Assault Cal.

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 28.6.18 (MGW)

PRO/ROOKIES: 800 m Run, 2 Rounds 5 OH Squat RX 50 kg, 10/8 Toes to Bar, 400 m Run, 3 Rounds 5 OH Squat, 10/8 Toes to Bar, 200 m Run, 4 Rounds 5 OH Squat, 10/8 Toes to Bar.

MASTER CLASS

8 min Ladder 3,6,9,12,15,18… OH Squat RX 50 kg, Toes to Bar. Then 12 min for 1000 m Run & 1 RM Snatch

HEAVY DAY

A. Super set 4*6 Dead lift – 4*8 Bench Press
B. Super set 3*16 Alternate Box Step Up – 3*12 Loaded dips
C. Super Set 3*12 Pull over – 3*10 Barbell curls
D. Super Set 3*12 Strict leg raises (απο το μονόζυγο) + max effort push ups



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WOD 18.6.18 (MGW)

PRO/ROOKIES: 20 min EMOM 1st 6 Power Clean RX 80 kg, 2nd 12/10 Toes to Bar, 3rd 12/10 Hand Release Push Ups, 12/10 Cal Assault (45 sec cap). 5th min REST. After every round add 1 rep.

HEAVY DAY

A. Super set 4*6 Front squat – 4*3 Leg less rope climb or 8 Chin ups strict
B. Super set 3*8 Back loaded lunges (no alternate legs 8+8) – 3*12 Inverted row (feet on a swiss ball or box)
C. Super set 3*8 Strict pull ups – 3*18 Narrow grip bench press
D. Super set 3*20 Wall ball shot sit ups – 3*12 GHD loaded back extensions



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WOD 13.6.18 (MG)

PRO/ROOKIES: For time 1000/800 m Run, 50/40 Push Ups, 500/400 m Run, 25/20 Toes To Bar, 250/200 m Run, 25/20 Toes to Bar, 500/400 m Run 50/40 Push Ups, 1000/800 m Run

HEAVY DAY

A. Super set 4*6 Dead lift – 4*8 Bench Press
B. Super set 3*16 Alternate Box Step Up – 3*12 Loaded dips
C. Super Set 3*12 Pull over – 3*10 Barbell curls
D. Super Set 3*12 Strict leg raises (απο το μονόζυγο) + max effort push ups



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WOD 7.6.18 (GW)

PRO/ROOKIES: 5-10-15-10-5 Squat Clean RX 50 kg, Push Press RX 50 kg, Toes to Bar.

MASTER CLASS

12 Clusters RX 50 kg, 9 Toes to Bar, 9 Clusters RX 60 kg, 15 Toes to Bar, 7 Clusters RX 70 kg, 21 Toes to Bar, 3 Clusters 80 kg, 27 Toes to Bar.

HEAVY DAY

A. Super set 4*6 Dead lift – 4*8 Bench Press
B. Super set 3*16 Alternate Box Step Up – 3*12 Loaded dips
C. Super Set 3*12 Pull over – 3*10 Barbell curls
D. Super Set 3*12 Strict leg raises (απο το μονόζυγο) + max effort push ups



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WOD 24.5.18 (WG)

PRO/ROOKIES: For time 5-10-15-10-5 Hang Power Clean RX 60 kg, Front Squat RX 60 kg. Cash out 60/50 Toes to Bar.

MASTER CLASS:

9 min AMRAP 7 Squat Clean 70 kg, 12 Toes to Bar. 3 min REST, Then for time 50 DU, 21 Shoulder to OH 50 kg, 50 DU, 15 Shoulder to OH 60 kg, 50 DU, 9 Shoulder to OH 70 kg, 8 min Cap.

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 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 11.5.18 (MG)

PRO/ROOKIES: 5 min Cap 1000/800 m Run, 1 min Rest, 5 min MAX cal Row , 1 min Rest, 5 min cap 1000/800 m Run, 1 min Rest, 5 min AMRAP 12/9 Toes to Bar, 35 DU/50 SU, 1 min Rest.

HEAVY DAY:

a.4*8 Dead lift
b.Super set 3*16 goblet box step up + 3*8 shoulder presses
c.3*8 Chin ups (loaded if possible)
d.3*15 deficit push ups narrow (loaded if possible)



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WOD 4.5.18 (GM)

PRO/ROOKIES: 50 Strict Hand Stand Push Ups (PRO deficit) every time you broke the reps 200 m Run and 9/7 Toes to Bar.

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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