Tagged as: HANG POWER CLEAN

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WOD 11.8.18 (MGW) ΚΑΛΕΣ ΔΙΑΚΟΠΕΣ – ΡΑΝΤΕΥΟΥ 27/8

PRO/ROOKIES: For time 500 m Run, 50/30 Hang Power Clean RX 50 kg, 50/30 Front Squats, 50/30 Ring Rows, 50/30 Wall Ball Shots, 50 DU/100 SU, 5/3 Rope Climb, 50/30 Sit Ups, 500 m RUN.

HEAVY DAY

A. 4*8 Shoulder Press
B. 3*40 m Sled Push or box push.
C. 3 Super set 16 Arnold alternate shoulder presses 8L/8R, 20 Single leg hip thrusters banded 10L/10/R
D. 3 Super set 16 Plank Kettlebell Passes 8L/8R, 10 Strict toes to bar.



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WOD 4.8.18 (MW)

PRO/ROOKIES: Hero WOD DT + RUN – 5 Rounds for time 12 Dead Lift, 9 Hang Power Clean, 6 Push Jerk, 200 m RUN. RX 70 kg Men, 45 kg Women.

HEAVY DAY

A. 4*8 Shoulder Press
B. 3*40 m Sled Push or box push.
C. 3 Super set 16 Arnold alternate shoulder presses 8L/8R, 20 Single leg hip thrusters banded 10L/10/R
D. 3 Super set 16 Plank Kettlebell Passes 8L/8R, 10 Strict toes to bar.



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WOD 10.7.18 (MW)

PRO/ROOKIES: 20 min AMRAP: 5 Hang Power Clean, 5 Hang Squat Clean, 5 Front Squat RX 60 kg. Every 3 Rounds 50/35 DU/SU and 2 min REST.

HEAVY DAY

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



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WOD 2.7.18 (MGW)

PRO/ROOKIES: For time 10*1 Hang Power Clean, 2 Front Rack Lunges RX 60 kg, 200 m Run, 27/21 Chest to Bar Pull Ups/Pull Ups, 8*1 Hang Power Clean, 2 Front Rack Lunges RX 60 kg, 200 m Run, 21/15 Chest to Bar Pull Ups/Pull Ups, 6*1 Hang Power Clean, 2 Front Rack Lunges RX 60 kg, 200 m Run, 15/9 Chest to Bar Pull Ups/Pull Ups

HEAVY DAY

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



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WOD 29.6.18 (MGW)

PR0/ROOKIES: 20 min EMOM 1st min 7 Hang Power Clean RX 60 kg, 7/5 Burpees, 2nd 45 sec MAX meter ROW, 3rd 200 m Run, 4th REST.

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



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WOD 2.6.18 (MGW)

personal programming

PRO/ROOKIES: 20 min AMRAP 5 Hang Power Clean RX 70 kg, 10 Hand Release Push Ups, 15 Air Squat, 100 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)



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WOD 24.5.18 (WG)

PRO/ROOKIES: For time 5-10-15-10-5 Hang Power Clean RX 60 kg, Front Squat RX 60 kg. Cash out 60/50 Toes to Bar.

MASTER CLASS:

9 min AMRAP 7 Squat Clean 70 kg, 12 Toes to Bar. 3 min REST, Then for time 50 DU, 21 Shoulder to OH 50 kg, 50 DU, 15 Shoulder to OH 60 kg, 50 DU, 9 Shoulder to OH 70 kg, 8 min Cap.

HEAVY DAY:

a.4*8 Bench Press
b.Super set 3*12 dips + 3*15 pull over
c.4*8 pull ups
d.Super Set 3*12 inverted row + 20/15 Push ups
e.3*10 dumbbell one arm row



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WOD 12.5.18 (W)

PRO/ROOKIES: Five rounds for time 15 Wall Ball Shots RX 20 lb, 9 Dead Lift RX 70 kg, 7 Hang Power Clean 70 kg

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)



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WOD 3.5.18 (MGW)

PRO/ROOKIES: 20 min EMOM 1st 9 Hang Power Clean RX 70 kg, 2nd 12/9 Cal Assault 45 sec, 3rd 12/9 Ring Dips, 4th 15/12 V Ups, 5th REST

MASTER CLASS:

For time 21/9-15/7-9/5 Hang Squat Clean 60 kg /Ring Muscle Up, 3 min Rest then 100 DU, 80 Push Ups, 50 KB Snatch (25L/25R), 800 m Run.

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. Tri set 40 Mountain climbers, 30 Sit Ups, 15 sec Hanging L Hold



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WOD 29.5.17 (MW)

PRO/ROOKIES: 20 min EMOM: 1st min 9 Hang Power Clean RX 70 kg, 2nd min 21/15 Wall Ball Shots, 00:03 – 00:05 min 250/200 m Run

MASTER CLASS: For time 30-20-10 Cal Assault, Alternate Dumbbell Squat Snatch RX 20 kg, Hand Release Push Ups. Cash out 100 DU.

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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