Tagged as: HAND STAND PUSH UPS

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WOD 27.10.17 (MG)

PRO/ROOKIES: 20 min AMRAP 400 m Run, 10/7 Box Jump, 10/7 Strict Hand Stand Push Ups

HEAVY DAY

10,8,6,8,10 Shoulder Press
3 Super Set 80 m Farmer Walk + 10 bench press narrow grip
3 Super sets 40 m sled push + 10 wide grip upright Row
3 Super Sets 15 Sec L sit parallettes Hold + 10 barbell bicep curl

 

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WOD 16.10.17 (GW)

PRO/ROOKIES: Every 2 min for 16 min – 2 Rounds of 5/3 Strict Hand Stand Push Ups, 7/5 Toes to Bar/Knees to Chest, 9/7 Goblet Squat RX 24 kg

HEAVY DAY:
10,8,6,8,10 Front Squat
10,8,6,8,10 Bench Press
3 super Set 20 (10+10)farmer loaded back lunges from step + 15 dumbbell bench press with rotation
3 tri sets 15 Sumo Squat, 15 Pull Over, 12 dips



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WOD 23.11.16 (G)

PRO/ROOKIES: For time: 9 min AMRAP 7/5 Strict Hand Stand Push up, 9/7 Ring Dips, 12/9 Box Jump. Buy in 5/3 Wall Walking.

HEAVY DAY: Front Squat 4×8, Pull Ups 4×8 (weighted), One Arm Row 4×10 (each), 3×3 Rope Climb super set 3×8 Bench Press close grip.



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WOD 19.9.17 (MGW)

PRO/ROOKIES: 5 Rounds for time 400 m Run, 8 Strict Hand Stand Push Ups, 16 Farmer Loaded Lunges RX 20 kg Each hand

HEAVY DAY:

4*8 Back Squat
3*20 Front Rack Lunges
3*15 Hip Thrusters
4*8 Push Press
3 super Set 10 Shoulder Side Raises + 10 Barbell Bicep Curls



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FO


WOD 5.9.17 (GW)

PRO/ROOKIES: 5 Rounds for time 8/6 Strict Hand Stand Push Ups (deficit if possible), 16 Farmer Loaded Lunges RX 20 kg each hand, 15 V Ups.

HEAVY DAY:

4*8 Back Squat
3*20 Front Rack Lunges
3*15 Hip Thrusters
4*8 Push Press
3 super Set 10 Shoulder Side Raises + 10 Barbell Bicep Curls



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FO


WOD 2.8.17 (MGW)

PRO/ROOKIES: For time 21-15-9 Hang Squat Clean RX 50 kg, Hand Stand Push Ups then 800/600 m Run.
HEAVY DAY

A. 4*5 Back Squat
B. 3*16 Farmer Loaded back step Lunges
C. 4 Super set 8 Bench Press 10 bicep curls bar
D. 3 Tri set 15 Pull Over, 12 Loaded Dips, 20 alternate dumbbell hummer curls



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WOD 21.7.17 (MGW)

personal programming

PRO/ROOKIES: For time: 800 m Run 5-10-15-10-5 Front Squat RX 60 kg, Strict Hand stand push ups, 800 m Run

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 12.7.17 (G)

PRO/ROOKIES: 12 min EMOM ODD 5/3 Strict Hand Stand Push Ups, 12/10 Ring Rows (PRO feet on a box), Even 20/15 air squat 12/10 V Sit Ups

HEAVY DAY

A. 4*5 Back Squat
B. 3*16 Farmer Loaded back step Lunges
C. 4 Super set 8 Bench Press 10 bicep curls bar
D. 3 Tri set 15 Pull Over, 12 Loaded Dips, 20 alternate dumbbell hummer curls



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