Tagged as: HANG POWER SNATCH

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WOD 19.1.17 (GW)

PRO/ROOKIES: For time – 7 Hang Power Snatch, 7 Snatch, 7 OH Squat RX 50 kg, 21 Toes to Bar, 5 Hang Power Snatch, 5 Snatch, 5 OH Squat RX 60 kg, 15 Toes to Bar, 3 Hang Power Snatch, 3 Snatch, 3 OH Squat RX 70 kg, 21 Toes to Bar.

HEAVY DAY:
A. 3 Super Sets – 8 Dead Lift + 8 Bulgarian Split Squat
B. 3 Super Sets – 10 Strict Pull Ups (loaded if possible) + 10 Side shoulder raises
C. 3 three sets – 10 Swiss Ball Leg Curls + 12 Ring Rows (feet on a box) + 12 Seated KB Tricep extensions
D. 3 Super Sets – 30 Sec Side plank each side + 12 GHD Sit ups.



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TEAM WOD 30.11.17 (MW)

PRO/ROOKIES: Couples 5 Rounds For time: 5 Hang Power Snatch, 8 Overhead Squat RX 40 kg, 200 m Run. Cash out 200 DU relay as a team (100 each)

MASTER CLASS

5 Rounds for time 5 Hang Power Snatch, 5 Full Snatch, 5 OH Squat RX 50 kg, 35 DU. Cash out 50 Pull 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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WOD 26.10.17 (GW)

PRO/ROOKIES: 21-15-9-7 Hang Power Snatch RX 40 kg, Toes to Bar. Buy in 50/35 Burpees.

MASTER CLASS AMANDA 9-7-5 Ring Muscle Up, Squat snatch RX 60 kg 3 min REST 1000 m ROW, 30 Burpees Jump over the Bar

HEAVY DAY

10,8,6,8,10 Dead lift
10,8,6,8,10 Pull ups loaded if possible
3 super Set 15 slow swiss ball hamstring curls + 12 Narrow grip barbell Row
3 tri sets 16 (8+8) dumbbell single leg dead lift, 12 Chin ups, 10 slow standing reverse flys.



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WOD 26.9.17 (MGW)

PRO/ROOKIES: 18 min AMRAP 200 m Run, 9 Hang Power Snatch RX 40 kg, 9 Ring Dips Pro start the ring dips every time with a muscle up

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 14.9.17 (WG)

personal programming

PRO/ROOKIES: 18 min EMOM 1st min 3 Hang Power Snatch, 5 OH Squat RX 50 kg, 2nd min 9/7 Toes to Bar, 3rd min REST

HEAVY DAY:

4*8 Bench Press
3*12 dips (Loaded if possible)
3*15 pull over
4*8 pull ups (Loaded if possible)
3*12 inverted row
3*10 dumbbell one arm row



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WOD 8.9.17 (MGW)

PRO/ROOKIES: 21-15-9 Hang Power Snatch RX 40 kg, Ring dips then 1500/1200 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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WOD 10.10.16 (W)

PRO/ROOKIES: 12 min EMOM – ODD 5 Thrusters, 5 Back Squat RX 50 kg, EVEN 50 m Farmer Walk RX 24 kg each hand.

MASTER ClASS: 3 Rounds of – 3 min AMRAP, 3 Hang Power Snatch RX 60 kg, 6 OH Squat, 9 Chest to Bar, 1 min rest Between rounds. 3 min rest then For time 70 Wall Ball Shots, 50 GHD Sit Ups, 30 Ring Dips (every time you break the dips 2 Muscle up)

HEAVY DAY: Back squat 4*8, lunges front rack load 4*16 (8R+ 8L), 4*8 Bench press,
3*8 Loaded Dips, 3*failure deficit push ups



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