Tagged as: HAND STAND PUSH UPS

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WOD 27.4.17 (GW)

PRO/ROOKIES: For time, 10 Goblet Lunges RX 24 kg, 5 Strict Hand Stand Push Ups, 20 Goblet Lunges, 10 SHSPU, 30/20 Goblet Lunges, 15/10 SHSPU, 20 Goblet Lunges, 10 SHSPU, 10 Goblet Lunges, 5 SHSPU. Cash out 50 Sit ups

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.



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TEAM WOD 27.2.18 (GW)

PRO/ROOKIES: Couples 20 min AMRAP, As a TEAM 50/40 Strict Hand Stand Push Ups, 100 Goblet Lunges RX 24 kg, 200 m Farmer Walk RX 24 kg each hand.

HEAVY DAY:

A. 4*8 Front Squat
B. 4*8 Shoulder Press
C. 3 Super set 16 Back loaded forward Lunges 10 Shoulder high pull
D. 3 super set 12 side shoulder raises , 12 barbell bicep curls.



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WOD 29.3.17 (MG)

PRO/ROOKIES: 5 Rounds time 10/7 Strict Hand Stand Push Ups, 25/20 Air Squat, 250/200 m Run. Cash out 100 DU.

HEAVY DAY:
A. 4*6 back squat
B. 3*16 step back lunges farmer loaded super set 3*20 swiss ball leg curl
C. 4*5 bench press
D 3*12 dips super set max effort push ups
E 3 Set 12 toes to bar super set 15 hip extensions



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WOD 19.3.17 (MGW)

PRO/ROOKIES: 1000/800 m RUN 5 min Cap. 1 min REST, then 12 min EMOM 1st min 10 Dead Lift RX 100 kg, 2nd min 10/7 Strict Hand Stand Push Ups, 3rd min 15/12 Leg raises.

MASTER CLASS: 21-15-9 Power Clean RX 70 kg, Hand Stand Push Ups, Cash out 800 m Run.

HEAVY DAY:
A. 4*6 back squat
B. 3*16 step back lunges farmer loaded super set 3*20 swiss ball leg curl
C. 4*5 bench press
D 3*12 dips super set max effort push ups
E 3 Set 12 toes to bar super set 15 hip extensions



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WOD 2.1.18 (MGW)

PRO/ROOKIES: 20 min EMOM 1st 8/6 Strict Hand Stand Push Ups (deficit if possible), 2nd 14/12 Cal Assault (45 sec), 3rd 16 Renegade Row RX 20 kg, 4th 200 m Run, 5th REST

HEAVY DAY:

A. 4*5 Shoulder Press
B. 3 super set 2 Rope climb ,20 m Sled
C. 3 super set 12 KB swing, 10 bicep curls
D. 3 Super set 10 Shoulder Side Raises max effort narrow Push Ups



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WOD 20.1.18 (GW)

PRO/ROOKIES: DIANE 21-15-9 Dead Lift RX 100 kg, Hand Stand Push Up 8 min Cap. 3 min Strict REST, then 50/30 – 30/20 – 20/10 Sit Ups, Ring Rows

HEAVY DAY:

A. 4*5 Shoulder Press
B. 3 super set 2 Rope climb ,20 m Sled
C. 3 super set 12 KB swing, 10 bicep curls
D. 3 Super set 10 Shoulder Side Raises max effort narrow Push Ups



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WOD 10.1.18 (GW)

personal programming

PRO/ROOKIES: 18 min AMRAP 20 Farmer Loaded Lunges RX 24 kg, 9/7 Strict Hand Stand Push Ups, 20 V Ups, 1 min Strict REST.

HEAVY DAY:

A. 4*5 Dead lift
B. 4*10 Strict loaded pull ups
C. 4*8 OH Squat
D. 3* 12 – 15 inverted row super set 15 dumbbell pull over.



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WOD 13.2.17 (MG)

PRO/ROOKIES: 20 min AMRAP 7/5 Strict Deficit Hand Stand Push Ups, 9/7 Toes to Bar, 12/9 Burpees every 3 rounds 400 m Run.

MASTER CLASS: Diane 21-15-9 Hand Stand Push Ups, Dead Lift RX 100 kg time cap 7 min. 3 min REST strict rest then For time 50 Pull Ups, 50 Wall Ball Shots.

HEAVY DAY:
A. Super set 4*5 Front squat – 4*3 Leg less rope climb or 8 Chin ups strict
B. Super set 3*8 Back loaded lunges (no alternate legs 8+8) – 3*12 Inverted row (feet on a swiss ball)
C. Super set 3*12 Strict pull ups – 3*12 barbell french tricep extensions
D. Super set 3*20 Wall ball shot sit ups – 3*12 GHD loaded back extensions



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WOD 21.12.17 (MGW)

PRO/ROOKIES: 5 min AMRAP 5 Strict Hand Stand Push Ups, 16 Goblet Lunges RX 24 kg, 1 legless Rope Climb or 5 Strict Chin Ups, then For time 600/400 m Run, 21-15-9 KB Swing RX 24 kg, Ring dips.

MASTER CLASS: For time 21-15-9 Hand Stand Push Ups, OH Squat RX 50 kg. Cash out 15 Muscle Up.

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 14.11.17 (GW)

PRO/ROOKIES: 7/5-12/10-20/15-12/10-7/5 Dead Lift RX 100 kg, Strict Hand Stand Push Ups, Buy in 50/35 Sit Ups

HEAVY DAY:

A. Super set 4*5 Βαck squat – 4*3 Leg less rope climb or 8 Chin ups strict
B. Super set 3*8 Front loaded lunges (no alternate legs 8+8) – 3*12 Inverted row (a teammate hold your feet)
C. Super set 3*12 Strict pull ups – 3*12 dumbbell sited tricep extensions
D. Three set 3*20 Russian twist – 3*20 Superman back extensions – 3*15 V ups



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