Tagged as: HANG POWER CLEAN

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Team WOD 11.9.17 (MW)

PRO/ROOKIES: Couples 18 min AMRAP 250 m Run, 8 Hang Power Clean, 7 Thrusters RX 50 kg

MASTER CLASS: 18 AMRAP 200 m Run, 5 Ring Muscle Up, 7 DB Snatch each hand, 7 burpee Box Jump

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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WOD 27.7.17 (MW)

PRO/ROOKIES: 18 min AMRAP 400 m Run, 12 Dead Lift RX 70 kg, 6 Hang Power Clean RX 70 kg, 2 Push Jerk 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 13.7.17 (MW)

PRO/ROOKIES: 20 min AMRAP 400 m Run, 9 Hang Power Clean, 16 Front Rack Lunges RX 50 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



Book your Class


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