Tagged as: MASTER CLASS

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WOD 18.7.19 (WG)

PRO/R00KIES: 5 Rounds for time 8 Power Clean & Shoulder to OH 50 kg, 12 Toes to Bar, 200 m Run.

MASTER CLASS: For time ”Grace’’ 30 Clean & Jerk for time, then 50 Toes to Bar, Then 50 Cal Assault Bike

HEAVY DAY:
A. 4*8 Dead lift
B. Super set 3*16 Farmer load Bulgarian Split squat – 3*12 pull ups Loaded if possible with med ball between legs
C. Super Set 3*16 dumbbell row (8+8) – 3*15 Pull over
D. Tri set 3*45 sec elbow side plank – 30 sec Reverse Crunches

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WOD 11.7.19 (GW)

PRO/R00KIES: Four 4 min AMRAPS with 2 min REST 7 Dead Lift RX 80 kg, 9 Toes to Bar, 12 Hand Release Push Ups.

MASTER CLASS: Four 4 min AMRAPS with 2 min REST 7 Dead Lift RX 100 kg, 9 Hand Stand Push Ups, 12 Toes to Bar.

HEAVY DAY:
A. 4*8 Dead lift
B. Super set 3*16 Farmer load Bulgarian Split squat – 3*12 pull ups Loaded if possible with med ball between legs
C. Super Set 3*16 dumbbell row (8+8) – 3*15 Pull over
D. Tri set 3*45 sec elbow side plank – 30 sec Reverse Crunches

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Team WOD 4.7.19 (GW)

PRO/R00KIES: Couples – 800 m Run, 21-15-9 OH Squat RX 40 kg, Chest to Bar Pull Ups, 800 m Run.

MASTER CLASS: Couples – 800 m Run, 27-21-15 OH Squat RX 50 kg, Chest to Bar Pull Ups, 800 m Run.

HEAVY DAY:
A. 4*8 Dead lift
B. Super set 3*16 Farmer load Bulgarian Split squat – 3*12 pull ups Loaded if possible with med ball between legs
C. Super Set 3*16 dumbbell row (8+8) – 3*15 Pull over
D. Tri set 3*45 sec elbow side plank – 30 sec Reverse Crunches

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WOD 27.6.19 (GWM)

PRO/R00KIES: Four rounds for time 9 Snatch RX 50 kg, 12 Chest to Bar/Pull Ups, 400 m Run.

MASTER CLASS: ISABEL – For time 30 Snatch RX 60 kg, 30 Chest to Bar, 15 Bar Muscle Up, 1000 m Run.

HEAVY DAY:
A. 4 Super set 10 Back Squat, 20 Leg Curl Swiss Ball
B. 3 Super set 20 Jump Squat , 30 sec side steps with band (2 steps right/ 2 steps left)
C. 4 Super Set 10 Bench Press, 10 Pendley Rows
D. 3 Super Set 10 Incline db Bench Press, 10 Pull Ups
E. 3 Super set 20 Obligue GHD Sit Ups, 45 sec Side Plank (elbow)

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WOD 20.6.19 (WG)

PRO/R00KIES: For time 21-15-9-5 Dead Lift RX 100 kg, Chest to Bar Pull Ups/Pull Ups. Cash Out 30 Burpees.

MASTER CLASS: For time 30 Burpees, 21-15-9-5 Dead Lift RX 100 kg, Chest to Bar Pull Ups. Cash Out 50 m Hand Walk.
HEAVY DAY:
A. 4 Super set 10 Back Squat, 20 Leg Curl Swiss Ball
B. 3 Super set 20 Jump Squat , 30 sec side steps with band (2 steps right/ 2 steps left)
C. 4 Super Set 10 Bench Press, 10 Pendley Rows
D. 3 Super Set 10 Incline db Bench Press, 10 Pull Ups
E. 3 Super set 20 Obligue GHD Sit Ups, 45 sec Side Plank (elbow)

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WOD 12.6.19 (MGW)

PRO/R00KIES: 20 min AMRAP 15 KB Swings RX 24 kg, 12 Toes to Bar, 200 m Run, 20 Goblet Lunges.

MASTER CLASS: 12-9-7 Snatch RX 60 kg, Bar Muscle Up 8 min Cap. then 21-15-9 Snatch RX 40 kg, Chest to Bar Pull Ups 8 min Cap.

HEAVY DAY:
A. 4 Super set 10 Back Squat, 20 Leg Curl Swiss Ball
B. 3 Super set 20 Jump Squat , 30 sec side steps with band (2 steps right/ 2 steps left)
C. 4 Super Set 10 Bench Press, 10 Pendley Rows
D. 3 Super Set 10 Incline db Bench Press, 10 Pull Ups
E. 3 Super set 20 Obligue GHD Sit Ups, 45 sec Side Plank (elbow)

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WOD 6.6.19 (MG)

PRO/R00KIES: 9 min AMRAP 12 Power Snatch RX 40 kg, 20 Push Ups. 3 min REST Sally Up, Sally Down Back Squat RX 40 kg.

MASTER CLASS: Rogue Invitational AMANDA 9-7-5-3-1 Muscle Up, Squat Snatch RX 60 kg 9 min Cap. 3 min REST then Sally 50 kg RX

HEAVY DAY:
A. 4 Super set 10 Back Squat, 20 Leg Curl Swiss Ball
B. 3 Super set 20 Jump Squat , 30 sec side steps with band (2 steps right/ 2 steps left)
C. 4 Super Set 10 Bench Press, 10 Pendley Rows
D. 3 Super Set 10 Incline db Bench Press, 10 Pull Ups
E. 3 Super set 20 Obligue GHD Sit Ups, 45 sec Side Plank (elbow)

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WOD 30.5.19 (GW)

PRO/R00KIES: 15 min EMOM 1st 7 Squat Snatch RX 50 kg, 2nd 10 Toes to Bar/Knees to Chest, 3rd 100 m Farmer Walk RX 24 kg each hand.

MASTER CLASS: 5 Rounds for time 7 Squat Snatch 60 kg, 10 Toes to Bar, 100 Farmer Walk RX 24 kg each hand. 15 min Cap. REST 2 min then 30 m Hand Walk For time.

HEAVY DAY:
A. 4*10 Dead Lift
B. 3* 20 Goblet Lateral Lunges (10L/10R)
C. 3 Super Set 12 Bench Press, 12 Sumo Dead Lift High Pull
D. 3 Super Set 12 Dips Loaded if possible , 12 Dumbbell Pull Over
E. 3 Super Set 10 Strict Toes to Bar, 30 sec Swiss Ball Plank Roll Out.

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WOD 23.5.19 (GW)

PRO/R00KIES: 15 min EMOM 1st 15 Wall Ball Shots RX 20 lb, 2nd 12 Chest to Bar Pull Ups/Pull Ups, 3rd 9 Dead Lift RX 100 kg.

MASTER CLASS: 15 min EMOM 1st 12 DB Thrusters RX 22,5 kg, 2nd 3 Bar Muscle Up, 9 Chest to Bar Pull Ups, 3rd 7 Dead Lift RX 120 kg.

HEAVY DAY:
A. 4*10 Dead Lift
B. 3* 20 Goblet Lateral Lunges (10L/10R)
C. 3 Super Set 12 Bench Press, 12 Sumo Dead Lift High Pull
D. 3 Super Set 12 Dips Loaded if possible , 12 Dumbbell Pull Over
E. 3 Super Set 10 Strict Toes to Bar, 30 sec Swiss Ball Plank Roll Out.

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WOD 16.5.19 (MGW)

PRO/R00KIES: For time 250 m Run, 50 Toes to Bar/Knees to Chest, 250 m Run, 50 OH Squat RX 40 kg, 250 m Run, 50 Ring Dips, 250 m Run.

MASTER CLASS: For time 250 m Run, 50 Toes to Bar 250 m Run, 50 OH Squat RX 50 kg, 250 m Run, 25 Ring Muscle Up, 250 m Run.

HEAVY DAY:
A. 4*10 Dead Lift
B. 3* 20 Goblet Lateral Lunges (10L/10R)
C. 3 Super Set 12 Bench Press, 12 Sumo Dead Lift High Pull
D. 3 Super Set 12 Dips Loaded if possible , 12 Dumbbell Pull Over
E. 3 Super Set 10 Strict Toes to Bar, 30 sec Swiss Ball Plank Roll Out.

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