Tagged as: FRONT SQUAT

Team WOD 9.1.17 (MGW)

PRO/ROOKIES: couples – 5 Rounds for time 200 m Run, 10 Front Squat RX 60 kg, 15/12 Chest to Bar Pull Ups/Pull Ups. Cash out 40/30 Syncronised burpees.

Master Class: For time: 21 Pull Ups, 15 Burpees, 9 Hang Clean RX 60 kg, 15 Chest to Bar Pull Ups, 12 Burpees, 7 Power Clean RX 80 kg, 9 Bar Muscle Up, 7 Burpees, 5 Clean RX 100 kg.

HEAVY DAY:
A. 3 Super Sets – 8 Back Squat + 16 farmer loaded back step Lunges
B. 3 Super Sets – 8 Bench Press + 12 Loaded Dips
c. 3 three Sets – 8 Thrusters + 15/12 Pull Over + 15/12 Push Ups.
D. 3 Super Sets – 1 min Plank + 15 loaded sit ups.



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Happy New Year FitnessART 3.1.17 (MGW)

PRO/ROOKIES: 4 Rounds – 5 min each. 00:00 – 00:02 200 m RUN, 00:02 – 00:03 15/12 Front Squat RX 40 kg, 00:03 – 00:04 20/15 Push Ups, 12/8 Strict Chin Ups.

HEAVY DAY:
A. 4 Super Sets – 8 Back Squat + 16 farmer loaded back step Lunges
B. 4 Super Sets – 8 Bench Press + 12 Loaded Dips
c. 3 three Sets – 8 Thrusters + 15/12 Pull Over + 15/12 Push Ups.
D. 3 Super Sets – 1 min Plank + 15 loaded sit ups.



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WOD 19.12.16 (GW)

PRO/ROOKIES: 20 min EMOM: 1st min 12/10 KB Swing RX 24 kg, 2nd min 10 Front Squat RX 60 kg, 3rd min 12/10 Toes to Bar, 4th min REST.

MASTER CLASS: 21-15-9 Front Squat RX 60 kg, Toes to Bar 7 min cap, 3 min REST then 5 min Ladder 3,6,9… Shoulder to OH RX 60 kg, Box Jump.

HEAVY DAY: 4 Super Sets 8 Dead Lift, 8 Bench Press, 4 Super Sets 16 box step up farmer loaded, 8 Shoulder Press, 4 Super Sets 15 Loaded GHD Back extensions, Deficit Push Ups to failure, 4*15-20 GHD Sit Ups.



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WOD 28.11.16 (GW)

PRO/ROOKIES: 16 min EMOM 1st min 10 Front Squat RX 60 kg, 2nd min 8 Push Press RX 60 kg, 12/10 Chest to Bar Pull Ups/Pull Ups. 4th min REST.

MASTER CLASS: 12 min EMOM 1st min 8 Front Squat RX 70 kg, 2nd min 6 Push Press RX 70 kg, 12 Chest to Bar Pull Ups/Pull Ups. 3 min REST 5 min to build a Heavy Clean n Jerk (3 attempts)

HEAVY DAY: 4 Super Sets 8 Dead Lift, 8 Bench Press, 4 Super Sets 16 box step up farmer loaded, 8 Shoulder Press, 4 Super Sets 15 Loaded GHD Back extensions, Deficit Push Ups to failure, 4*15-20 GHD Sit Ups.



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