Tagged as: HANG POWER SNATCH

.

WOD 21.6.18 (WG)

PRO/ROOKIES: 5 Rounds for time 7 Hang Power Snatch RX 40 kg, 20 Back Rack Lunges RX 40 kg (10L/10R), 12/9 Burpee Jump Over the Bar, 2 min Strict REST.

MASTER CLASS

5 Rounds for time 3 Hang Power Snatch RX 60 kg, 4 Power Snatch 60 RX 60 kg, 16 Back Rack Lunges RX 60 kg (8L/8R), 35 DU, 2 min Strict REST. Cash out 30 Jump over the bar Burpees.

HEAVY DAY

A. Super set 4*6 Dead lift – 4*8 Bench Press
B. Super set 3*16 Alternate Box Step Up – 3*12 Loaded dips
C. Super Set 3*12 Pull over – 3*10 Barbell curls
D. Super Set 3*12 Strict leg raises (απο το μονόζυγο) + max effort push ups



Book your Class


FitnessArt


WOD 17.5.18 (WG)

PRO/ROOKIES: 5 Rounds for time 7 Snatch Pull, 5 Power Snatch, 3 Hang Power Snatch RX 50 kg, 15/9 Toes to Bar.

MASTER CLASS: 21-15-9 Snatch RX 60 kg, Toes to Bar. Cash out 20 OH squat, 20 m Hand Walk.

For time

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



Book your Class


FitnessArt


WOD 22.6.17 (GW)

PRO/ROOKIES: For time 5-10-15-10-5 Burpees, Pull Ups, Hang Power Snatch RX 40 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


FitnessArt


WOD 29.3.18 (GW)

PRO/ROOKIES: 5-10-15-10-5 Hang Power Snatch RX 40 kg, Ring Dips. Cash Out 40/30 OH Squat

MASTER CLASS: AMANDA 9-7-5 Squat Snatch, Muscle Up. Cash Out 100 DU.

HEAVY DAY:

A. 4*8 Shoulder Press
B. 3 set 20 walking Farmer loaded lunges
C. 3 super set 12 KB swing, 10 bicep curls
D. 3*12 Set side raises
E. 3*20 V ups



Book your Class


FitnessArt


Team WOD 19.2.18 (MGW)

PRO/ROOKIES: 20 min AMRAP couples, relay – 7 Hang Power Snatch , 7 OH Squat RX 50 kg, 7 Chest to Bar Pull Ups/7 Pull Ups, Every 4 Rounds 400 m Run.

HEAVY DAY:

A. 4*8 Front Squat
B. 4*8 Shoulder Press
C. 3 Super set 16 Back loaded forward Lunges 10 Shoulder high pull
D. 3 super set 12 side shoulder raises , 12 barbell bicep curls.



Book your Class


FitnessArt


WOD 30.3.17 (W)

PRO/ROOKIES: 15 min EMOM, 1st min 7 Hang Power Snatch RX 60 kg, 2nd min 100 m Farmer Walk RX 24 kg, 3rd min Rest.

HEAVY DAY:
A. 4*5 Dead lift
B. 3*16 OH Lunges super set 8 single leg dumbbell dead lift
C. 4*10 Strict loaded pull ups
D. 3* 12 – 15 inverted row super set 15 dumbbell pull over.
E. 4 *15-20 GHD obligue sit ups



Book your Class


FitnessArt


WOD 5.2.18 (MGW)

PRO/ROOKIES: For time 200 m Run, 21 Hang Power Snatch RX 40 kg, 9 Burpees, 400 m Run, 15 Power Snatch RX 50 kg, 15 Burpees, 600 m Run, 9 Squat Snatch 60 kg, 21 Burpees.

HEAVY DAY:

A. 4*8 Front Squat
B. 4*8 Shoulder Press
C. 3 Super set 16 Back loaded forward Lunges 10 Shoulder high pull
D. 3 super set 12 side shoulder raises , 12 barbell bicep curls.



Book your Class


FitnessArt


WOD 30.12.17 (MGW)

PRO/ROOKIES: 10 min AMRAP 9 Front Squat RX 50 kg, 7 Jump Over the Bar Burpee, 5 Muscle Up/Ring Dips. 2 min REST then For time 21 Hang Power Snatch, 25 DU, 15 Hang Power Snatch, 50 DU, 9 Hang Power Snatch 75 DU 10 min Cap.

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



Book your Class


FitnessArt


WOD 15.12.17 (MW)

PRO/ROOKIES: 5 Rounds for time 5 Hang Power Snatch, 5 Power Snatch, 5 OH Squat RX 50 kg, 400 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



Book your Class


FitnessArt


UA-17579210-1