Tagged as: HANG POWER CLEAN

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WOD 21.10.19 (MGW)

PRO/ROOKIES: For time 1000 m Run, 21-15-9 Hang Power Clean RX 60 kg, Burpees, 1000 m Run.

HEAVY DAY:
Α. 4 Super Set 8 Dead Lift + 8 Bench Press
B. 3 Super Set 10 barbel Hip Thrusters + 12 decline push ups
C. 3 Super Sets 16 Suitcase Box Step Ups + 12 db Pull Over
D. 3 Tri Sets 15 Swiss Ball Crunches + 10 strict hanging leg raises, + 20 (10+10) wall ball side throws

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WOD 3.10.19 (GW)

PRO/R00KIES: Three 5 min AMRAP with 2 min REST Between.
A. 9 Toes to Bar, 9 Hang Power Clean, 7 Shoulder to OH RX 40 kg.
B. 7 Toes to Bar, 7 Hang Power Clean, 5 Shoulder to OH RX 50 kg.
C. 5 Toes to Bar, 5 Hang Power Clean, 2 Shoulder to OH RX 60 kg.

MASTER CLASS: Three 5 min AMRAP with 2 min REST Between.
A. 9 Toes to Bar, 9 Hang Power Clean, 7 Shoulder to OH RX 50 kg.
B. 7 Toes to Bar, 7 Hang Power Clean, 5 Shoulder to OH RX 60 kg.
C. 5 Toes to Bar, 5 Hang Power Clean, 2 Shoulder to OH RX 70 kg.

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 30.7.19 (MGW)

PRO/ROOKIES: 20 min AMRAP 10 Dead Lift RX 60 kg, 5 Hang Power Clean RX 60 kg, 10 Chest to Bar Pull Ups, 400 m Run.

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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WOD 26.7.19 (MGW)

PRO/R00KIES: 4 Rounds for time 400 m Run, 10 Hang Power Clean RX 50 kg, 16 Front Rack Lunges RX 50 kg.

HEAVY DAY:
A. 4*8 Bench Press
B 4*20 m Farmer load Walking Lunges
C. Super Sets 3*12 Arnold shoulder press 3*20 Ring Rows
D. Triset 40 Mountain climbers, 30 Crunches, 15 sec Hanging L Hold

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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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HERO WOD 29.6.19 (WM)

PRO/R00KIES: DT+ RUN – 5 Rounds For Time 12 Dead Lift, 9 Hang Power Cleans, 6 Push Jerks RX 60 kg, 200 m RUN

ENDURANCE: For time 50 – 40 – 30 – 20 – 10 Cal. Ski Erg, Assault, Row

HEAVY DAY:
A. 4 Super set 30 m Lunges one arm front rack, 15 db Dead Lifts
B. 3 Super set 10 Sumo Squat High Pull, 10 Dips Loaded if Possible
C. 4 Super set 15 Push Ups Loaded if possible, 10 Hammer db curls
D. 3 Super set 10 one arm db Row, 10 db French extensions
E. 3 Super set 25 Crunches, 30 sec max L hold from parallettes.

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WOD 8.6.19 (MGW)

PRO/R00KIES: 20 min AMRAP 7 Hang Power Clean RX 60 kg, 7 Front Squat 60 kg, 9 Burpees, 200 m Run.

ENDURANCE: THE GHOST: 6 Rounds 1 min MAX Row, 1 min MAX Burpees, 1 min MAX DU, 1 min REST.

HEAVY DAY:
A. 4 Super set 30 m Lunges one arm front rack, 15 db Dead Lifts
B. 3 Super set 10 Sumo Squat High Pull, 10 Dips Loaded if Possible
C. 4 Super set 15 Push Ups Loaded if possible, 10 Hammer db curls
D. 3 Super set 10 one arm db Row, 10 db French extensions
E. 3 Super set 25 Crunches, 30 sec max L hold from parallettes.

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WOD 27.5.19 (MGW)

PRO/ROOKIES: 20 min EMOM 7 Hang Power Clean RX 60 kg, 5 Shoulder to OH 2nd 45 Sec Max Cal Assault, 3rd 15 Slam Ball Throws RX 12 kg, 4th REST.

HEAVY DAY:
Α. 4*12 Front Squat.
B. 3* 20 suitcase box step ups (10L+10R).
C. 3 Super Set 12 Strict Pull Ups, 15 loaded GHD back extensions.
D. 3 Super Set 15 Inverted Row , 15 narrow push ups (elbows close to the body – triceps) Loaded if possible.
E. 3 Super Set 20 Plank Dumbbell push pull, 20 Russian twists.

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WOD 13.4.19 (MGW)

PRO/ROOKIES: 20 min AMRAP 9 Dead Lift RX 60 kg, 6 Hang Power Clean, 20/15 Hand Release Push Ups. Every 3 rounds 400 m Run.

ENDURANCE WOD: a. 2 min AMRAP 12/9 Cal Assault, 9 KB Swing RX 24 kg, 2 min REST, b. 400 m Ski Erg 2 min Cap, 2 min REST,
c. 2 min AMRAP 200 m Row, 9 Burpees Over the Parallete, 2 min REST.

HEAVY DAY:
A. 4*8 Dead Lift
B. 4 Super Set 40 m OH Walking Lunge, 8 Pendley Row
C. 3 Super Set 40 m Lateral Sled Drag, 8 Arnold Presses
D. 3 Super Set 12 Plate Loaded if possible Push Ups, 12 Pull Over
E. 3*20 GHD obligue Sit Ups

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WOD 8.4.19 (MGW)

PRO/ROOKIES: 20 min EMOM 1st min 9 Hang Power Clean RX 60 kg, 2nd 7 Shoulder to OH RX 60 kg, 3rd 12/9 Cal Ski Erg, 4th REST

HEAVY DAY:
Α. 4*8 Back Squat
B. 4*10 Goblet Lateral Lunges (10L+10R)
C. 4 Super Set 8 Bench Press, 16 Gorilla Alternating Row KB.
D. 3 Super Set 8 Pull Ups Loaded if possible, 8 Side Shoulder Raises
E. 3 Super Set 30 sec Side Plank adductor (each side), 20 GHD Sit Ups

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