Tagged as: HANG CLEAN

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WOD 2.11.17 (GW)

PRO/ROOKIES: 9/5-15/10-21/15-15/10-9/5 Hang Clean RX 40 kg, Toes to Bar.

MASTER CLASS 21 Hang Clean RX 60 kg, 7 Toes to Bar, 7 Chest to Bar, 7 Bar Muscle Up, 15 Power Clean RX 70 kg, 5 TTB,5 CTB, 5 BMU, 9 Squat Clean 80 kg, 3 Toes to Bar, 3 Chest to Bar, 3 Bar Muscle Up.

HEAVY DAY

10,8,6,8,10 Dead lift
10,8,6,8,10 Pull ups loaded if possible
3 super Set 15 slow swiss ball hamstring curls + 12 Narrow grip barbell Row
3 tri sets 16 (8+8) dumbbell single leg dead lift, 12 Chin ups, 10 slow standing reverse flys.



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WOD 21.11.16 (MW)

PRO/ROOKIES: 20 min EVERY 4 min 200 m Run, 8/7 Hang Squat Clean, 8/7 Shoulder to OH RX 60.

HEAVY DAY: Bulgarian split squat 4×8, Good mornings 3×10, Bench press 4×8,
Barbell high row (back) 4×8, Military press alternating 3×10.

MASTER CLASS: Team wod 3 team mates 12 min every 3 min 35 DU, 5 Muscle Up, 7 hang squat clean 70 kg, 3 min REST, then 7 min AMRAP 10 m Hand Walk, 10 KB Snatch RX 20 kg (5R+5L), 10 Chin ups.



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WOD 3.7.17 (MW)

PRO/ROOKIES: 18 min AMRAP 7 Hang Clean, 7 Front Squat, 7 Push Press RX 60 kg, every 2 rounds 200 m Run.

MASTER CLASS: 20 min AMRAP 12 Dumbbell hang squat clean n press RX 20 kg each hand, 9 Box Jump, 5 Ring Muscle Up, 200 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



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