Tagged as: TOES TO BAR

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WOD 12.6.19 (MGW)

PRO/R00KIES: 20 min AMRAP 15 KB Swings RX 24 kg, 12 Toes to Bar, 200 m Run, 20 Goblet Lunges.

MASTER CLASS: 12-9-7 Snatch RX 60 kg, Bar Muscle Up 8 min Cap. then 21-15-9 Snatch RX 40 kg, Chest to Bar Pull Ups 8 min Cap.

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 7.6.19 (MGW)

PRO/R00KIES: 4 Rounds of – 2 min MAX Sled Push RX 100 kg, 2 min REST, 15 Toes to Bar/Knees to Chest, 250/200 m Run 2 min Cap, 2 min REST

HEAVY DAY:
A. 4 Super set 30 m Lunges one arm front rack, 15 db Dead Lifts
B. 3 Super set 10 Sumo Squat High Pull, 10 Dips Loaded if Possible
C. 4 Super set 15 Push Ups Loaded if possible, 10 Hammer db curls
D. 3 Super set 10 one arm db Row, 10 db French extensions
E. 3 Super set 25 Crunches, 30 sec max L hold from parallettes.

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WOD 30.5.19 (GW)

PRO/R00KIES: 15 min EMOM 1st 7 Squat Snatch RX 50 kg, 2nd 10 Toes to Bar/Knees to Chest, 3rd 100 m Farmer Walk RX 24 kg each hand.

MASTER CLASS: 5 Rounds for time 7 Squat Snatch 60 kg, 10 Toes to Bar, 100 Farmer Walk RX 24 kg each hand. 15 min Cap. REST 2 min then 30 m Hand Walk For time.

HEAVY DAY:
A. 4*10 Dead Lift
B. 3* 20 Goblet Lateral Lunges (10L/10R)
C. 3 Super Set 12 Bench Press, 12 Sumo Dead Lift High Pull
D. 3 Super Set 12 Dips Loaded if possible , 12 Dumbbell Pull Over
E. 3 Super Set 10 Strict Toes to Bar, 30 sec Swiss Ball Plank Roll Out.

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WOD 20.5.19 (MGW)

PRO/ROOKIES: 10 min EMOM ODD 10/7 Strict Hand Stand Push Ups, EVEN 10 Toes to Bar/Knees to Chest. 2 min REST then For time 21 Power Clean RX 60 kg, 200 m Run, 15 Power Clean, 200 m Run, 9 Power Clean. 8 min Cap.

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.

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WOD 16.5.19 (MGW)

PRO/R00KIES: For time 250 m Run, 50 Toes to Bar/Knees to Chest, 250 m Run, 50 OH Squat RX 40 kg, 250 m Run, 50 Ring Dips, 250 m Run.

MASTER CLASS: For time 250 m Run, 50 Toes to Bar 250 m Run, 50 OH Squat RX 50 kg, 250 m Run, 25 Ring Muscle Up, 250 m Run.

HEAVY DAY:
A. 4*10 Dead Lift
B. 3* 20 Goblet Lateral Lunges (10L/10R)
C. 3 Super Set 12 Bench Press, 12 Sumo Dead Lift High Pull
D. 3 Super Set 12 Dips Loaded if possible , 12 Dumbbell Pull Over
E. 3 Super Set 10 Strict Toes to Bar, 30 sec Swiss Ball Plank Roll Out.

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WOD 3.5.19 (GM)

PRO/ROOKIES: 20 min AMRAP 30/20 Air Squat, 15/10 Toes to Bar, 200 m Run, 1 min Strict REST.

HEAVY DAY:
A. 4*8 Dead Lift
B. 4 Super Set 40 m OH Walking Lunge, 8 Pendley Row
C. 3 Super Set 40 m Lateral Sled Drag, 8 Arnold Presses
D. 3 Super Set 12 Plate Loaded if possible Push Ups, 12 Pull Over
E. 3*20 GHD obligue Sit Ups

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WOD 25.4.19 (GW)

PRO/ROOKIES: For time: 21 Burpees, 21 Toes to Bar, 9 Power Clean RX 60 kg, 15 Burpees, 15 Toes to Bar, 15 Power Clean 60 kg, 9 Burpees, 9 Toes to Bar, 21 Power Clean 60 kg.

MASTER CLASS: For time: 21 Burpees, 21 Toes to Bar, 9 Power Clean RX 80 kg, 15 Burpees, 15 Toes to Bar, 15 Power Clean 70 kg, 9 Burpees, 9 Toes to Bar, 21 Power Clean 60 kg.

HEAVY DAY:
A. 4*5 Dead lift
B. 3 Super set 40 m Backwards sled Drag, 20 Lateral Band Walks (2R/2L)
C. 4*10 Strict Pull Ups
D. 3 Super set 15 Ring rows (feet box elevated), 16 alternating db Front Shoulder Raises
E. 3 Super Set 15 GHD Sit Ups, 20 Side Plank Rotations (10L/10R)

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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 12.4.19 (GW)

PRO/ROOKIES: 18 min EMOM 1st 20/15 Wall Ball Shots , 2nd 12 Toes to Bar/Knees to Chest, 3rd, 35 DU/50 SU.

HEAVY DAY:
A. 4*8 Dead Lift
B. 4 Super Set 40 m OH Walking Lunge, 8 Pendley Row
C. 3 Super Set 40 m Lateral Sled Drag, 8 Arnold Presses
D. 3 Super Set 12 Plate Loaded if possible Push Ups, 12 Pull Over
E. 3*20 GHD obligue Sit Ups

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WOD 4.4.19 (WG)

PRO/ROOKIES: For time 21-15-9 Squat Snatch RX 50 kg, Toes to Bar.

MASTER CLASS: For time 12-9-5 Squat Snatch RX 60 kg, Bar Muscle Up

HEAVY DAY:
A. 4 Super Set * 40 m Sled Push, 40 Farmer Carry
B. 4*8 Shoulder Press
C. 3 Super Set 10 Goblet Box Step Up (10L/10R) + 8 Chin Ups Loaded if possible
D. 3 Super Set 12 Dips, 10 Strict Toes to Bar
E. 3*15 DB or KB Side Bend

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