Tagged as: HAND STAND PUSH UPS

.

WOD 5.7.18 (GW)

PRO/ROOKIES: 12 min Ladder 2,4,6,8,10,12,14,16,18,20… Strict Hand Stand Push Ups, Toes to Bar, KB Swing RX 24 kg

MASTER CLASS: For time 7-9-12-9-7 Strict Hand Stand Push Ups, Knees to Elbows, Hang KB Snatch RX 24 kg. Cash out 30 Assault Cal.

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



Book your Class


FitnessArt


Benchmark Saturday DIANE + 9.6.18 (GW)

PR0/ROOKIES: For time 21-15-9 Dead Lift RX 100 kg, Hand Stand Push Ups. Cash Out 800/600 m Run,100 DU/200 SU.

HEAVY DAY

A. Super set 4*8 THRUSTER
B. Super Set 4*12 side shoulder raises – 4 *15 Hip Thruster barbell
C. Super Set 4* lateral lunges 10 each side – 12 Ring Push Ups
D. 3 set 25 sec L Hold
E. 3 set 1 min side plank



Book your Class


FitnessArt


WOD 25.5.18 (MG)

PRO/ROOKIES: Three 9 min AMRAPS with 2 min rest between : 12/9 Ring Rows, 9/7 strict hand stand push ups, 7/5 box jumps RX 60 cm. Each round begin with 600/500 m Run.

HEAVY DAY:

a.4*8 Dead lift
b.Super set 3*16 goblet box step up + 3*8 shoulder presses
c.3*8 Chin ups (loaded if possible)
d.3*15 deficit push ups narrow (loaded if possible)



Book your Class


FitnessArt


WOD 26.6.17 (MG)

PRO/ROOKIES: 20 min AMRAP 400 m Run and 3 rounds of 5/3 Strict Hand Stand Push ups, 10/7 Toes to Bar, 20/15 Air Squat.

MASTER CLASS: 20 min AMRAP Mary 5 Hand Stand, 10 Pistol, 15 Pull Ups. Every 3 Rounds 400 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 sited tricep extensions



Book your Class


FitnessArt


WOD 4.5.18 (GM)

PRO/ROOKIES: 50 Strict Hand Stand Push Ups (PRO deficit) every time you broke the reps 200 m Run and 9/7 Toes to Bar.

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



Book your Class


FitnessArt


HERO WOD BULGER 28.4.18 (MGW)

PRO/ROOKIES: Ten rounds of: 150 m Run, 7 Chest to bar pull ups, 7 Front squat RX 60 kg, 7 Handstand push ups

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



Book your Class


FitnessArt


WOD 21.4.18 (WG)

PRO/ROOKIES: 15 min AMRAP 12/9 Strict Hand Stand Push Ups, 20/15 one arm R KB Front Squat RX 24 kg, 12/9 Chest to Bar Pull Ups/Pull Ups, 20/15 one arm L KB Front Squat RX 24 kg.

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



Book your Class


FitnessArt


WOD 17.5.17 (MG)

PRO/ROOKIES: 15 min window, 1500/1200 m Run then AMRAP 3 Strict Hand Stand Push Ups (deficit if possible), 5 Ring Dips, 7 Box Jump

HEAVY DAY

A. 4*8 Dead lift
B. 4*10 Loaded Pull Ups
C. 3 Super set 15 Ring Row 15 Pull over
D. 3 Super set 8 Loaded Chin Ups, 10 Loaded Dips.



Book your Class


FitnessArt


18.4 Open CrossFit Games WOD 18.3.18 (MGW)

RX/SCALED For time: 21-15-9 Deadlifts 102kg/60 kg, Handstand Push Ups (no abmat)/ Hand Release Push Ups, then 21 Deadlifts 142/85, 15 m Hand Walk/Bear Crawl, 15 Deadlifts 142/85, 15 m Hand Walk/Bear Crawl, 9 Deadlifts 142/85, 15 m Hand Walk/Bear Crawl. Time cap: 9 min.

HEAVY DAY:

A. 4*5 back squat
B. 4*8 bench press super sets 4*16 step back lunges farmer loaded
C. 3 dips max effort + 15-20 leg curl Swiss ball
D. 3 super Set 20 Russian twist + 20 mountain climbers.



Book your Class


FitnessArt


WOD 13.3.18 (MGW)

personal programming

PRO/ROOKIES: 20 min EMOM 1st 12/10 Cal ROW, 2nd 10/7 Strict Hand Stand Push Up, 3rd 16 Farmer Loaded Lunges RX 24 kg each hand, 4th 20/15 V Ups.

HEAVY DAY:

A. 4*5 back squat
B. 4*8 bench press super sets 4*16 step back lunges farmer loaded
C. 3 dips max effort + 15-20 leg curl Swiss ball
D. 3 super Set 20 Russian twist + 20 mountain climbers.



Book your Class


FitnessArt


UA-17579210-1