Tagged as: TOES TO BAR

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WOD 12.9.19 (GW)

PRO/R00KIES: For time 21-15-9 Power Clean RX 50 kg, Burpees, 3 min Strict Rest then 21-15-9 Front Squat RX 50 kg, Toes to Bar. 18 min Cap

MASTER CLASS: For time 21-15-9 Power Clean RX 50-60-70 kg, Bar face Burpees, 3 min Strict Rest then 21-15-9 Front Squat RX 50-60-70 kg, Toes to Bar. 18 min Cap

HEAVY DAY:
A. 4*5 Back Squat
B. 3*16 Farmer Loaded back step Lunges
C. 4 Super set 8 Bench Press 10 bicep curls bar
D. 3 Tri set 15 Pull Over, 12 Loaded Dips, 20 alternate dumbbell hummer curls

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WOD 2.9.19 (GW)

PRO/ROOKIES: 18 min EMOM 1st min 7 Dead Lift RX 100 kg, 2nd 9 Single arm Push Press RX 20 kg, 3rd min 12 Toes to Bar.

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 29.8.19 (GW)

PRO/R00KIES: 18 min AMRAP 15 Toes to Bar/Knees to Chest, 12 Front Squat RX 40 kg, 9 Hang Power Snatch RX 40 kg.

MASTER CLASS: 18 min AMRAP 15 Toes to Rings, 12 Front Squat RX 40 kg, 9 Hang Power Snatch RX 40 kg, 5 Ring Muscle Up.

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 22.9.19 (MGW)

PRO/R00KIES: For time 1000 m Run then 5-10-15-10-5 Thrusters RX 50 kg, Toes to Bar.

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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ΚΑΛΟ ΚΑΛΟΚΑΙΡΙ!! 3.8.19 (MGW)

PRO/R00KIES: 21 Clusters RX 40 kg, 42 Toes to Bar, 600 m Run, 15 Clusters RX 50 kg, 30 Pull Ups, 400 m Run, 9 Clusters RX 60 kg, 18 Chest to Bar Pulls, 200 m Run.

ENDURANCE: 5 sets 200 m Run with 1 min Rest between sets. Then 16 min EMOM 1st min 9 Burpees Jump Over the box, 2nd 12 Cal Assault, 3rd 12 Cal Ski Erg, 4th REST.

HEAVY DAY:
A. 4*8 Bench Press
B 4*20 m Farmer load Walking Lunges
C. Super Sets 3*12 Arnold shoulder press 3*20 Ring Rows
D. Triset 40 Mountain climbers, 30 Crunches, 15 sec Hanging L Hold

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WOD 25.7.19 (GW)

PRO/R00KIES: 20 min EMOM 1st 9 Dead Lift RX 80 kg, 2nd 12 DB Shoulder to OH RX 20 kg each hand, 3rd 12 Toes to Bar, 4th REST.

MASTER CLASS: 20 min EMOM 1st 9 Dead Lift RX 80 kg, 2nd 2 Rope Climbs 3rd 12 DB Shoulder to OH RX 20 kg each hand, 4th 12 Toes to Bar.

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 11.7.19 (GW)

PRO/R00KIES: Four 4 min AMRAPS with 2 min REST 7 Dead Lift RX 80 kg, 9 Toes to Bar, 12 Hand Release Push Ups.

MASTER CLASS: Four 4 min AMRAPS with 2 min REST 7 Dead Lift RX 100 kg, 9 Hand Stand Push Ups, 12 Toes to Bar.

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 1.7.19 ΚΑΛΟ ΜΗΝΑ! (MGW)

PRO/ROOKIES: 20 min AMRAP 50 Air Squat, 25 Toes to Bar, 25 KB Swing RX 24 kg, 100 DU.

HEAVY DAY:

A. 4*10 Front squat
B. Super set 4*12 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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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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