Tagged as: HAND STAND PUSH UPS

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WOD 21.2.20 (MGW)

PRO/ROOKIES: For time 21 Strict Hand Stand Push Ups, 20 Alternating DB Snatch RX 20 kg, 50 DU, 15 Strict Hand Stand Push Ups, 20 Alternating DB Snatch RX 20 kg, 50 DU, 9 Strict Hand Stand Push Ups, 20 Alternating DB Snatch RX 20 kg 50 DU.

HEAVY DAY:
A. super set 5*40 m Sled + 3 Rope climbs
B. Three set 5* 8 Shoulder Press + 8 Box Jump 75 cm + 15 GHD Sit Ups loaded
C. Three set 5*20 m Farmer Walking Lunges + Max Ring Rows + 12 Ghd back extensions

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Benchmark Thursday + WOD 23.1.20 (MGW)

PRO/ROOKIES: Diane 21-15-9 Dead Lift RX 100 kg, Strict Hand Stand Push Ups. 9 min Cap. Then 10 min EMOM ODD 10 Burpees, Even 12 Toes to Bar/Knees to Chest.

MASTER CLASS: Diane 21-15-9 Dead Lift RX 100 kg, Strict Deficit Hand Stand Push Ups. 9 min Cap. Then 10 min EMOM 9 Toes to Bar, Max Burpees.

HEAVY DAY:
12,8,6,8,10 Dead lift
12,8,6,8,10 Pull ups loaded if possible
3 super Set 15 slow Swiss ball curls + 12 Narrow grip barbell Row
3 tri sets 16 (8+8) dumbbell single leg dead lift, + 12 Chin ups + 20 GHD oblique Sit Ups

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WOD 10.1.20 (MGW)

PRO/ROOKIES: 20 min AMRAP 20 Plate Thrusters RX 20 kg, 12 Ring Rows, 7 Strict Hand Stand Push Ups, 200 m Run.

HEAVY DAY:
12,8,6,8,10 Front Squat
12,8,6,8,10 Bench Press
3 super Set 20 (10+10)farmer loaded back Lunges + 15 dumbbell bench press
3 tri sets 16 Lateral Lunges (8L/8R) + 10 Strict Toes to Bar + 1 min Side Plank (each side)

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Team WOD 16.12.19 (MGW)

PRO/ROOKIES: Couples 20 AMRAP 200 m Run, 8 Strict Hand Stand Push Ups, 8 Dead Lift RX 80 kg.

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 5.12.19 (GW)

PRO/R00KIES: For time 50 Hang Squat Clean RX 50 kg. Every time you drop the bar, 7 Strict Hand Stand Push Ups. Cash Out 50 Toes to Bar/Knees to Chest.

MASTER CLASS: For time 50 Hang Squat Clean RX 60 kg. Every time you drop the Bar 3 Bar Muscle Up, 7 Strict Hand Stand Push Ups. Cash Out 50 Toes to Bar.

HEAVY DAY:
4 Super Set 8 Bench Press + 10 Pendley Rows
3 Super Set 10 DB Arnold Shoulder Press + 10 Loaded Chin Ups
3 Super Set 12 Dips loaded, 12 DB Pull Over
3 Super Set 15 KB High Pull, Max Narrow Grip Push Ups

3 Super Set 15 Swiss Ball Plan Roll Out + 20 Reverse Crunches
3*16 GHD Back Extensions

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WOD 8.11.19 (MG)

PRO/R00KIES: EMOM 1st 45 sec MAX m Row, 2nd 10 Strict Hand Stand Push Ups, 3rd 15/10 Box Jumps, 4th 200 m Run, 5th REST.

HEAVY DAY:
A.4 Super Sets 40 m backward Sled Drag + 40 m Farmer Carry.
B.3 Super Sets 20 m Waiters Walking Lunges every 10 m switch sides + 30 Sec max lateral steps with band 2 Steps left,2 right.
C.4 Super Sets 5 Barbell Shoulder Press + 12 Arnold Press.
D.3 Super Sets 12 Barbell Curls + 12 Narrow Grip dumbbell tricep presses.
E. 3 Tri Set 10 Strict Toes to Bar, 16 obligue GHD Sit Ups, 30 Sec Side Plank each side (raise the leg if possible)

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Benchmark Thursday 24.10.19 (GWM)

PRO/R00KIES: Diane 21-15-9 Dead Lift RX 100 kg, Hand Stand Push Ups 10 min Cap. 3 min after the Cap. Then 6 min EMOM ODD MAX Effort DU, EVEN REST.

MASTER CLASS: Diane 21-15-9 Dead Lift RX 100 kg, Hand Stand Push Ups 8 min Cap. 3 min after the Cap. Then 8 min EMOM ODD 4 Ring Muscle Up Max DU, EVEN REST.

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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Benchmarks Saturday 5.10.19 (GWM)

PRO/R00KIES: DΙΑΝΕ For time 21-15-9 Dead Lift RX 100kg, Strict Hand Stand Push Ups 10 min Cap. 3 min REST then ANNIE 50/40/30/20/10 Sit Ups, DU. 10 min Cap.

ENDURANCE WOD: Every 6 min 200 m Run, 50 DU, 20/15 Burpees.

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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WOD 17.9.18 (MGW)

PRO/ROOKIES: For time 21 Strict Hand Stand Push Ups, 20 Goblet Lunges RX 24 kg, 15 Strict Hand Stand Push Ups, 30 Goblet Lunges RX 24 kg, 9 Strict Hand Stand Push Ups, 40 Goblet Lunges RX 24 kg, 1000 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 2.7.19 (GW)

PRO/ROOKIES: For time 40 Strict Hand Stand Push Ups, Then 21 Hang Power Clean RX 60 kg, 9 Burpees, 15 Power Clean RX 70 kg, 15 Burpees, 9 Clean RX 80 kg, 21 Burpees.

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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