Tagged as: HANG POWER CLEAN

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WOD 6.2.17 (MW)

PRO/ROOKIES: 4 Rounds: 00:00 – 00-03 200 m Run, 00:03 – 00:04 12/10 Hang Power Clean RX 60 kg, 00:04 – 00:05 20/15 Wall ball shots, 00:05 – 00:06 35 DU, 00:06-00:07 REST.

MASTER CLASS: 21-15-9 clean n jerk RX 60 kg, 21 Pull ups/ 15 chest to bar/ 9 bar muscle up 12 min Cap 3 min Rest then 5 min AMRAP 200 m ROW, 50 DU.

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 19.12.17 (GW)

PRO/ROOKIES: For time 21 Front Squat RX 50 kg, 21 Pull Ups, 15 FS, 15 Chest to Bar/Pull Ups, 9 FS, 9 Bar Muscle Up/Chest to Bar 10 min cap. 3 min REST then 5 min Ladder 3 Hang Power Clean RX 50 kg, 3 Push Ups,6,9,12,15…

HEAVY DAY:

A. 4*8 Front squat
B. Super set 4*8 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 11.12.17 (MW)

PRO/ROOKIES: 20 min EMOM 1st min 15/12 Cal Assault 45 sec time cap, 2nd 9 Hang Power Clean RX 60 kg, 3rd 20/15 Wall Ball Shots, 4th REST

HEAVY DAY:

A. 4*8 Front squat
B. Super set 4*8 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 5.12.17 (WG)

PRO/ROOKIES: 18 min EMOM 1st 16 Goblet Lunges RX 24 kg, 9 Hang Power Clean RX 50 kg, 3rd 10/8 Ring Dips

HEAVY DAY:

A. 4*8 Front squat
B. Super set 4*8 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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Team WOD 20.11.17 (MW)

PRO/ROOKIES: 5 Rounds 12 Deadlifts, 9 Hang Power Clean, 6 Push Jerk RX 70 kg, 400 m Run

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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WOD 11.11.17 (MGW)

personal programming

PRO/ROOKIES: For time 800 m RUN, 9 Hang Power Clean, 9 Front Squat RX 60 kg, 27/21 Hand Release Push Ups, 400 m Run, 15 Hang Power Clean, 15 Front Squat, 21/15 Hand Release Push Ups, 200 m Run, 21 Hang Power Clean, 21 Front Squat, 15/9 Hand Release Push Ups.

HEAVY DAY

A. Super set 4*8 Dead lift – 4*8 Bench Press
B. Super set 3*16 Farmer Alternate Box Step Up – 3*8 Shoulder Press
C. Three Set 3*8 dumbbell front raises – 3*12 Ring push ups – 3*10 Barbell Curls
D. Super set 3*12 Strict leg raises (απο το μονόζυγο)



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TEAM WOD DT + RUN 30.9.17 (MW)

personal programming

PRO/ROOKIES: Five rounds of: 12 Deadlift, 9 Hang power clean, 6 Push jerk RX 70 kg 400 m Run.

HEAVY DAY

4*8 Dead lift
3*16 farmer loaded step up
3*8 Arnold shoulder presses
3*8 ring pull ups (loaded if possible)
3*15 deficit push ups narrow (loaded if possible)



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