Tagged as: HAND RELEASE PUSH UPS

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WOD 20.1.20 (MGW)

PRO/ROOKIES: 20 min AMRAP 20 Plate Ground to OH RX 20 kg, 20 OH Plate Lunges RX 20 kg, 20 Hand Release Push Ups 25 DU.

HEAVY DAY:

12,8,6,8,10 Shoulder Press
3 Super Set 80 m Farmer Walk + 10 bench press narrow grip
3 Super sets 40 m sled push + 10 UpRight Row
3 Tri Sets 30 Sec Max L sit parallette Hold + 15 Loaded Sit Ups + 10 barbell bicep curl

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WOD 3.11.19 (MGW)

PRO/ROOKIES: 20 min EMOM 1st 12 Front Squat RX 60 kg, 2nd 15 Hand Release Push Ups, 3rd 12 Cal Ski Erg (45 sec Cap), 4th 15 Ring Rows, 5th REST.

HEAVY DAY:
A.
4*8 Front Squat
3*10 (10L+10R) Farmer Loaded Split Squat rear foot step elevated
3*10 (12L +12R)Goblet Lateral Lunge
3*15 Leg Curl Swiss Ball

3*12 Strict Toes to Bar
3*20 Russian Twist
3*1 min Side Plank

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WOD 14.11.19 (GW)

PRO/R00KIES: 7 min AMRAP 7 Power Snatch RX 40 kg, 6 Chest to Bar. 3 min REST. 7 min AMRAP 9 OH Squat, 9 Hand Release Push Ups.

MASTER CLASS: 7 min AMRAP 9 Power Snatch RX 40 kg, 3 Bar Muscle Up. 3 min REST. 7 min AMRAP 12 OH Squat RX 40 kg, 12 Hand Release Push Ups

HEAVY DAY:
A.4 Super Sets 5 Dead Lift + 40 m Sled Push
B.3 Super Sets 16 Farmer Loaded Back Step Lunges (6L/6R)+ 12 Hip Thrusters
C.4 Super Sets 5 Loaded Negative if possible strict Pull Ups + 16 Renegade Rows
D.3 Super Sets 12 Inverted Rows elevated feet + 10 Barbell High Pull Row Wide Grip
E. 3 Tri Set 20 GHD Sit Ups, 15 Banded Wood Chops , 12 Slam Ball Throws.

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WOD 29.10.19 (MGW)

PRO/ROOKIES: 20 min AMRAP 7 Hang Power Clean RX 60 kg, 10 Front Rack Lunges RX 60 kg, 15 Hand Release Push Ups, 200 m Run.

HEAVY DAY:
Α. 4 Super Set 8 Dead Lift + 8 Bench Press
B. 3 Super Set 10 barbel Hip Thrusters + 12 decline push ups
C. 3 Super Sets 16 Suitcase Box Step Ups + 12 db Pull Over
D. 3 Tri Sets 15 Swiss Ball Crunches + 10 strict hanging leg raises, + 20 (10+10) wall ball side throws

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WOD 17.10.19 (GW)

PRO/R00KIES: For time 21 Front Squat RX 50 kg, 40 Hand Release Push Ups, 15 Front Squat, 30 Hand Release Push Ups, 9 Front Squat, 20 Hand Release Push Ups, 5 Front Squat, 10 Hand Release Push Ups.

MASTER CLASS: For time 21 Front Squat RX 50 kg, 40 Hand Release Push Ups, 15 Front Squat, 30 Hand Release Push Ups, 9 Front Squat, 20 Hand Release Push Ups, 5 Front Squat, 10 Hand Release Push Ups. Cash out 50 m HAND WALK.

HEAVY DAY:
A. 4 Super Sets 8 Front Squat + 8 Strict loaded pull ups (med ball between legs)
B. 3 Super Sets 20 meter single rack walking lunges (10L/10R) + 10 Pendley Rows
C. 3 Super Sets 15 leg Curl Swiss Ball + 15 Ring Rows
D. 3 Tri sets 16 GHD Obligue Sit UPS + 12 Slam Balls + 40 mountain climbers

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WOD 10.10.19 (GW)

PRO/R00KIES: For time 9-15-21-15-9 Front Squat RX 50 kg, Hand Release Push Ups, V Ups. Cash Out 20 Strict Chin Ups.

MASTER CLASS: For time 9-15-21-15-9 Front Squat RX 60 kg, Hand Release Push Ups, V Ups. Cash Out 20 Ring Muscle Up.
HEAVY DAY:
A. 4 Super Sets 8 Front Squat + 8 Strict loaded pull ups (med ball between legs)
B. 3 Super Sets 20 meter single rack walking lunges (10L/10R) + 10 Pendley Rows
C. 3 Super Sets 15 leg Curl Swiss Ball + 15 Ring Rows
D. 3 Tri sets 16 GHD Obligue Sit UPS + 12 Slam Balls + 40 mountain climbers

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WOD 3.9.19 (MGW)

PRO/ROOKIES: For time: 250 m Run, 9 Front Squat RX 60 kg, 40 Hand Release Push Ups, 250 m Run, 15 Front Squat RX 60 kg, 30 Hand Release Push Ups, 250 m Run, 21 Front Squat RX 60 kg, 20 Hand Release Push Ups, 250 m Run.

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 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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