Tagged as: FRONT SQUAT

WOD 22.3.18 (GW)

PRO/ROOKIES: 21-15-9-7 Front Squat RX 60 kg, Toes to Bar. Buy in 30/20 Burpees.

MASTER CLASS: 21-15-9-7 OH Squat RX 60 kg, Toes to Bar. Buy in 30 Burpee Face the Bar jump over.

HEAVY DAY:

A. 4*8 Shoulder Press
B. 3 set 20 walking Farmer loaded lunges
C. 3 super set 12 KB swing, 10 bicep curls
D. 3*12 Set side raises
E. 3*20 V ups



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WOD 26.2.18 (GW)

PRO/ROOKIES: For time 10,9,8,7,6,5,4,3,2,1 Front Squat RX 60 kg, Burpees, One Arm Ring Rows.

HEAVY DAY:

A. 4*8 Front Squat
B. 4*8 Shoulder Press
C. 3 Super set 16 Back loaded forward Lunges 10 Shoulder high pull
D. 3 super set 12 side shoulder raises , 12 barbell bicep curls.



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WOD 30.12.17 (MGW)

PRO/ROOKIES: 10 min AMRAP 9 Front Squat RX 50 kg, 7 Jump Over the Bar Burpee, 5 Muscle Up/Ring Dips. 2 min REST then For time 21 Hang Power Snatch, 25 DU, 15 Hang Power Snatch, 50 DU, 9 Hang Power Snatch 75 DU 10 min Cap.

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. Tri set 40 Mountain climbers, 30 Sit Ups, 15 sec Hanging L Hold



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WOD 19.12.17 (GW)

PRO/ROOKIES: For time 21 Front Squat RX 50 kg, 21 Pull Ups, 15 FS, 15 Chest to Bar/Pull Ups, 9 FS, 9 Bar Muscle Up/Chest to Bar 10 min cap. 3 min REST then 5 min Ladder 3 Hang Power Clean RX 50 kg, 3 Push Ups,6,9,12,15…

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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WOD 2.12.17 (MGW)

PRO/ROOKIES: 5 Rounds for time 400 m Run, 6 Front Squat RX 50 kg, 6 Push Press, 6 Thruster, 1 Legless Rope Climb or 6 Strict Chin Up.

HEAVY DAY

A. Super set 4*8 Dead lift – 4*8 Bench Press
B. Super set 3*16 Farmer Alternate Box Step Up – 3*8 Shoulder Press
C. Three Set 3*8 dumbbell front raises – 3*12 Ring push ups – 3*10 Barbell Curls
D. Super set 3*12 Strict leg raises (απο το μονόζυγο)



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WOD 11.11.17 (MGW)

personal programming

PRO/ROOKIES: For time 800 m RUN, 9 Hang Power Clean, 9 Front Squat RX 60 kg, 27/21 Hand Release Push Ups, 400 m Run, 15 Hang Power Clean, 15 Front Squat, 21/15 Hand Release Push Ups, 200 m Run, 21 Hang Power Clean, 21 Front Squat, 15/9 Hand Release Push Ups.

HEAVY DAY

A. Super set 4*8 Dead lift – 4*8 Bench Press
B. Super set 3*16 Farmer Alternate Box Step Up – 3*8 Shoulder Press
C. Three Set 3*8 dumbbell front raises – 3*12 Ring push ups – 3*10 Barbell Curls
D. Super set 3*12 Strict leg raises (απο το μονόζυγο)



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HERO WOD HUMMER (GW)

PRO/ROOKIES: Five rounds of: 5 Power clean 60 kg, 10 Front squat, 5 Jerk,
20 Pull-ups

Rest 90 seconds between each round

HEAVY DAY

4*8 Dead lift
3*16 farmer loaded step up
3*8 Arnold shoulder presses
3*8 ring pull ups (loaded if possible)
3*15 deficit push ups narrow (loaded if possible)



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FO


WOD 2.10.17 (MGW)

PRO/ROOKIES: For time 1000 m Run, 50/40 Front Squat RX 60 kg, 50/40 Chin Ups, 50/40 KB Swing

HEAVY DAY:

4*8 Back Squat
3*20 Front Rack Lunges
3*15 Hip Thrusters
4*8 Push Press
3 super Set 10 Shoulder Side Raises + 10 Barbell Bicep Curls



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WOD 4.8.17 (MGW) ΚΑΛΟ ΚΑΛΟΚΑΙΡΙ!

PRO/ROOKIES: For time 400 m Run, 50/35 DU, 5O/40 Front Squat RX 40 kg, 50/40 Push Ups, 50/40 Ring Rows, 50/35 DU, 400 m Run.

HEAVY DAY

A. 4*8 Shoulder Press
B. 3*40 m Sled Sprint Push
C. 4 Super set 20 Standing Arnold alternate shoulder presses, 20 step elevated Single leg bridges
D. 3 Tri set 20 alternate dumbbell front shoulder raises, 20 Band Reverse flies, 8 single dumbbell dead lifts.



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