Tagged as: HAND RELEASE PUSH UPS

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WOD 20.8.19 (MGW)

PRO/ROOKIES: 20 min EMOM 1st min 12/9 Cal Assault Bike 45 sec Cap, 2nd 9 Dead Lift RX 80 kg, 3rd 12/9 Hand Release Push Ups, 4th 12/10 Ring Rows.

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 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 6.7.19 (MGW)

PRO/R00KIES: AMRAP: 0-7 min 30 Hand Release Push Ups, 80 DU, 40 VUps, 7-14 min 30 Swings, 80 DU, 40 Goblet squat, 14-21 min, 30 DB Snatch, 80 DU, 40 OH Lunges

ENDURANCE: 3 sets – 2 min on, 2 min of:
a.12/8 cal ski
Max reps box jump
b.12/8 cal row
Max wallball
c.12/8 cal bike
Max burpees

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 28.6.19 (MG)

PRO/R00KIES: 3 Rounds of – 2 min AMRAP 25/20 Jump Squat, 9/7 Cal Ski Erg, 2 min REST, 2 min AMRAP 20/15 Hand Release Push Ups, 20/15 Ring Rows, 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 17.5.19 (MGW)

PRO/R00KIES: 20 min EMOM 1st 40 m Sled Push RX 100 kg, 2nd 15/12 Hand Release Push Ups, 3rd 15 KB Swing RX 24 kg, 4th 200 m Run, 5th REST.

HEAVY DAY:
A. 4* 2 min MAX meter Sled Push
B. 3 Super Set 12 Shoulder Press, 20 Swiss Ball Leg Curl
C. 3* 2 min Max meter Backward Sled drag, 12 Side shoulder raises
D. 3 Super Set 24 Around the world Shoulder exercise (plate 12L/12R), 12 Barbell bicep Curls.
E. 3*20 – 15 GHD sit ups, 20- 15 Swiss Ball Pikes
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WOD 2.5.19 (MGW)

PRO/ROOKIES: 20 min EMOM 1st min 12/9 Cal Ski Erg 45 sec Cap, 2nd 9 Power Clean RX 60 kg, 3rd 15/10 Hand Release Push Ups, 4th 45 Sec Farmer Hold RX 24 kg, 5th Rest

MASTER CLASS: 20 min EMOM 1st min 15 Cal Assault, 2nd 12 Power Clean RX 60 kg, 3rd 10 Hand Stand Push Ups, 4th 45 Sec Farmer Hold RX 32 kg, 5th REST.

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 20.4.19 (MGW)

PRO/ROOKIES: 800 m Run, 25 Dead Lift RX 100 kg, 50/35 Hand Release Push Ups, 400 m Run, 50/35 Hand Release Push Ups, 25 Dead Lift RX 100 kg, 800 m Run

ENDURANCE WOD: A. 20 Burpees Jump over the parallette, 600 m Run 6 min Cap. B. 50 Wall Ball Shots, 600 m Ski Erg 6 min Cap, C. 100 DU, 50 Cal Assault 6 min Cap. D 1000 m Run 6 min Cap.

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 13.4.19 (MGW)

PRO/ROOKIES: 20 min AMRAP 9 Dead Lift RX 60 kg, 6 Hang Power Clean, 20/15 Hand Release Push Ups. Every 3 rounds 400 m Run.

ENDURANCE WOD: a. 2 min AMRAP 12/9 Cal Assault, 9 KB Swing RX 24 kg, 2 min REST, b. 400 m Ski Erg 2 min Cap, 2 min REST,
c. 2 min AMRAP 200 m Row, 9 Burpees Over the Parallete, 2 min 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 28.3.19 (MGW)

PRO/ROOKIES: 20 min EMOM 1st 5 Dead Lift RX 80 kg, 10/8 Hand Release Push Ups, 2nd 10 Sit Ups, 30 DU/SU

MASTER CLASS: 20 min EMOM 1st 2 Power Clean, 3 Dead Lift RX 100 kg, 10 HRPU, 2nd 8 Slam Ball throws, 35 DU.

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 5.3.19 (MGW)

PRO/ROOKIES: 20 min EMOM 1st. 40 m Sled Push RX 90/70 kg, 2nd. 15/12 Slam Ball RX 12kg/7kg, 3rd 15/12 Hand Release Push Ups, 4th. 200 m Run, 5th REST.

HEAVY DAY
A. 4*5 Back Squat
B. 3*10 Bulgarian Split Squat Super Set 3*15 Swiss Ball Leg Curl
C. 4*5 Bench Press
D. 3*12 Dips Super Set Super Set 12 High Pull Barbell Row
E. 3*10 Strict Hanging Leg Raises Super Set 3*12 GHD Back Extensions

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