Tagged as: TOES TO BAR

WOD 6.12.18 (GW)

PRO/ROOKIES: 12 min AMRAP 10 Hang Power Clean RX 40 kg, 20 Back Rack Lunges RX 40 kg, 10 Toes to Bar/Knees to Chest

MASTER CLASS: 7 min AMRAP 7 DB thruster RX 20 kg, 3 Ring Muscle Up. 3 min REST. For time 27-21-15-9 Toes to Bar, Assault Bike.

HEAVY DAY:

A. 4*8 Dead lift
B. 4*10 Loaded Pull Ups
C. 3 Super set 15 Ring Row 15 Pull over
D. 3 Super set 8 Loaded Chin Ups, 10 Loaded Dips.



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WOD 29.11.18 (GW)

PRO/ROOKIES: 18 min EMOM 1st 7 OH Squat RX 60 kg, 2nd 12/9 Toes to Bar, 3rd REST.

MASTER CLASS

Workout open crossfit games 18.2 A.
For time
1-2-3-4-5-6-7-8-9-10
Dumbbell squats RX 20 kg each hand.
Bar-facing burpees

Then Isabel 30 Snatch 60 kg for time.

HEAVY DAY

10,8,6,8,10 Dead lift
10,8,6,8,10 Pull ups loaded if possible
3 super Set 15 slow swiss ball hamstring curls + 12 Narrow grip barbell Row
3 tri sets 16 (8+8) dumbbell single leg dead lift, 12 Chin ups, 10 side shoulder raises



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WOD 22.11.18 (MGW)

PRO/ROOKIES: 8 min AMRAP 5 Hand Stand Push Ups, 9 Toes to Bar, 16 Pass through Lunges RX 24 kg, 2 min REST 8 min AMRAP 25 DU/SU, 15/12 KB Swing RX 24 kg, 12/9 Ring Rows

MASTER CLASS

8 min AMRAP 12 DB Dead Lift RX 20 kg Each hand, 9 DB Clean, 7 Shoulder to OH, 35 DU. 2 min REST. For time 50 m Hand Walk, 50 Ring Dips, 100 m Farmer Lunge Walk.

HEAVY DAY

10,8,6,8,10 Dead lift
10,8,6,8,10 Pull ups loaded if possible
3 super Set 15 slow swiss ball hamstring curls + 12 Narrow grip barbell Row
3 tri sets 16 (8+8) dumbbell single leg dead lift, 12 Chin ups, 10 side shoulder raises



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WOD 16.11.18 (GM)

PRO/ROOKIES: Every 4 min for 20 min – 200 m Run, 20/15 Push Ups, 12/10 Toes to Bar, 10/8 Box Jump

HEAVY DAY

10,8,6,8,10 Shoulder Press
3 Super Set 80 m Farmer Walk + 10 bench press narrow grip
3 Super sets 40 m sled push + 10 wide grip upright Row
3 Super Sets 15 Sec L sit parallettes Hold + 10 barbell bicep curl



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WOD 10.11.18 (MGW)

PRO/ROOKIES: Every 4 min for 20 min 9 Squat Clean RX 60 kg, 12 Toes to Bar, 200 m Run.

ENDURANCE WOD: Every 3 min for 30 min 1st 200 m Run + 12/9 cal Assault, 2nd 200 m Run + 12/9 cal Ski Erg, 3rd 200 m Run + 20/15 GHD Sit Ups, 4th 200 m Run + 15/12 Burpees, 5th 200 m Run + 12/9 Tyre Flips

HEAVY DAY

10,8,6,8,10 Shoulder Press
3 Super Set 80 m Farmer Walk + 10 bench press narrow grip
3 Super sets 40 m sled push + 10 wide grip upright Row
3 Super Sets 15 Sec L sit parallettes Hold + 10 barbell bicep curl



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WOD 3.11.18 (GW)

PRO/ROOKIES: 20 min AMRAP 6 Dead Lift RX 100 kg, 8 Toes to Bar, 10/9 KB Swing RX 24 kg, 12 Push Ups.

ENDURANCE WOD:

EVERY 4 min For 32 min

A. 400 m Run + 12 cal Ski Erg
B. 400 m RUN + 12 Cal Assault
C. 400 m Run + 50 DU/ 60 SU
D. 400 m Run + 12 Burpees

HEAVY DAY

4 Super Set 20 m Walking loaded Lunges + 8 Shoulder Press
3 Super Set 10 Lateral Lunges one arm kb rack loaded + 8 one arm bottoms up kb press
3 Super Set 8 Narrow grip bench press + 8 Barbell bicep curls
3 Super Set 15 Parallete shoot through + 15 med ball wall ball sit ups



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WOD 25.10.18 (MGW)

PRO/ROOKIES:
For time – 40 Front Rack alternating Lunges RX 40 kg, 21 Toes to Bar, 30 Front Rack alternating Lunges RX 40 kg, 15 Toes to Bar, 18 Front Rack alternating Lunges RX 40 kg, 9 Toes to Bar. Cash out 1000/800 m Run.

MASTER CLASS

A. 15 min to Built a HEAVY Snatch.

B.Throwback WOD 12.4 open crossfit games wod

Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls (20 lbs to 10′ target)
90 Double-unders
30 Muscle-ups

HEAVY DAY

4 Super Set 8 Front Squat + 2 Rope Climb
3 Super Set 10 Bulgarian split squat + 8 Pendley Rows
3 Super Set 8 Sumo Squat High Pull + 10 Strict Pull Ups
3 Super Set 15 Leg curl swiss ball + 20 GHD sIt Ups



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WOD 19.10.18 (MGW)

PRO/ROOKIES: Four 5 min rounds: 00:00 – 00:02 16 Renegade Rows RX 20 kg, 12/10 Ring Dips, 00:02 – 00:05 15/12 Toes to bar 200 m Run.

HEAVY DAY

4 Super Set 20 m Walking loaded Lunges + 8 Shoulder Press
3 Super Set 10 Lateral Lunges one arm kb rack loaded + 8 one arm bottoms up kb press
3 Super Set 8 Narrow grip bench press + 8 Barbell bicep curls
3 Super Set 15 Parallete shoot through + 15 med ball wall ball sit ups



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WOD 13.10.18 (MGW)

PRO/ROOKIES: 5 Rounds for time 20 OH Lunges RX 20 kg Plate, 2/1 Rope Climb (Or 8 Chin Ups), 9 Toes to Bar, 400 m Run. Time Cap 30 min.

ENDURANCE WOD: TABATA ROW, 1 min REST, 600 m Run 5 min Cap, TABATA ASSAULT bike, 1 min REST, 600 m Run 5 min Cap. TABATA Burpees, 1 min REST, 600 m Run 5 min Cap.

HEAVY DAY

4 Super Set 20 m Walking loaded Lunges + 8 Shoulder Press
3 Super Set 10 Lateral Lunges one arm kb rack loaded + 8 one arm bottoms up kb press
3 Super Set 8 Narrow grip bench press + 8 Barbell bicep curls
3 Super Set 15 Parallete shoot through + 15 med ball wall ball sit ups



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WOD 4.10.18 (GW)

PRO/ROOKIES: 18 min EMOM 1st 7 Dead Lift RX 100 kg, 2nd 15/12 Wall Ball Shots RX 20 lb, 3rd 12/9 Toes to Bar.

MASTER CLASS

9 min AMRAP 5 Dead Lift RX 100 kg, 9 db Squat RX 20 kg each hand, 12 Toes to Bar. 3 min REST. 21-15-9 Strict Hand Stand Push Ups, Assault bike Cal. Cash out 30 m Hand Walk.

HEAVY DAY

4 Super Set 8 Front Squat + 2 Rope Climb
3 Super Set 10 Bulgarian split squat + 8 Pendley Rows
3 Super Set 8 Sumo Squat High Pull + 10 Strict Pull Ups
3 Super Set 15 Leg curl swiss ball + 20 GHD sIt Ups



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