Tagged as: MASTER CLASS

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WOD 5.12.19 (GW)

PRO/R00KIES: For time 50 Hang Squat Clean RX 50 kg. Every time you drop the bar, 7 Strict Hand Stand Push Ups. Cash Out 50 Toes to Bar/Knees to Chest.

MASTER CLASS: For time 50 Hang Squat Clean RX 60 kg. Every time you drop the Bar 3 Bar Muscle Up, 7 Strict Hand Stand Push Ups. Cash Out 50 Toes to Bar.

HEAVY DAY:
4 Super Set 8 Bench Press + 10 Pendley Rows
3 Super Set 10 DB Arnold Shoulder Press + 10 Loaded Chin Ups
3 Super Set 12 Dips loaded, 12 DB Pull Over
3 Super Set 15 KB High Pull, Max Narrow Grip Push Ups

3 Super Set 15 Swiss Ball Plan Roll Out + 20 Reverse Crunches
3*16 GHD Back Extensions

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Bear Complex WOD 28.11.19 (W)

PRO/R00KIES: For time 5 Rounds For load.
Complete 7 Unbroken Sets of this Complex:
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press
Do all 5 movements to complete 1 repetition of the complex. Complete the complex 7 times, unbroken (without letting go of the bar or resting it on the ground) to complete 1 round. Complete 5 unbroken rounds, increasing the weight and resting as needed between each round. Score is max weight used for your 5th unbroken round.
Cash Out 50 Ring Dips.

MASTER CLASS: 5 Rounds For Load
Complete 7 Unbroken Sets of this Complex:
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press
Do all 5 movements to complete 1 repetition of the complex. Complete the complex 7 times, unbroken (without letting go of the bar or resting it on the ground) to complete 1 round. Complete 5 unbroken rounds, increasing the weight and resting as needed between each round. Score is max weight used for your 5th unbroken round.

Cash Out 30 Ring Muscle Up.

HEAVY DAY:
A.4 Super Sets 5 Dead Lift + 40 m Sled Push
B.3 Super Sets 16 Farmer Loaded Back Step Lunges (6L/6R)+ 12 Hip Thrusters
C.4 Super Sets 5 Loaded Negative if possible strict Pull Ups + 16 Renegade Rows
D.3 Super Sets 12 Inverted Rows elevated feet + 10 Barbell High Pull Row Wide Grip
E. 3 Tri Set 20 GHD Sit Ups, 15 Banded Wood Chops , 12 Slam Ball Throws.

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WOD 21.11.19 (GW)

PRO/R00KIES: 15 min AMRAP 6 Hang Power Clean & Jerk RX 40 kg, 12 Front Rack Lunges RX 40 kg, 9 Toes to Bar.

MASTER CLASS: 15 min AMRAP 6 Hang Power Clean & Jerk RX 50 kg, 12 Front Rack Lunges RX 40 kg, 9 Toes to Bar. Cash Out 30 m Hand Walk.

HEAVY DAY:
A.4 Super Sets 5 Dead Lift + 40 m Sled Push
B.3 Super Sets 16 Farmer Loaded Back Step Lunges (6L/6R)+ 12 Hip Thrusters
C.4 Super Sets 5 Loaded Negative if possible strict Pull Ups + 16 Renegade Rows
D.3 Super Sets 12 Inverted Rows elevated feet + 10 Barbell High Pull Row Wide Grip
E. 3 Tri Set 20 GHD Sit Ups, 15 Banded Wood Chops , 12 Slam Ball Throws.

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WOD 14.11.19 (GW)

PRO/R00KIES: 7 min AMRAP 7 Power Snatch RX 40 kg, 6 Chest to Bar. 3 min REST. 7 min AMRAP 9 OH Squat, 9 Hand Release Push Ups.

MASTER CLASS: 7 min AMRAP 9 Power Snatch RX 40 kg, 3 Bar Muscle Up. 3 min REST. 7 min AMRAP 12 OH Squat RX 40 kg, 12 Hand Release Push Ups

HEAVY DAY:
A.4 Super Sets 5 Dead Lift + 40 m Sled Push
B.3 Super Sets 16 Farmer Loaded Back Step Lunges (6L/6R)+ 12 Hip Thrusters
C.4 Super Sets 5 Loaded Negative if possible strict Pull Ups + 16 Renegade Rows
D.3 Super Sets 12 Inverted Rows elevated feet + 10 Barbell High Pull Row Wide Grip
E. 3 Tri Set 20 GHD Sit Ups, 15 Banded Wood Chops , 12 Slam Ball Throws.

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WOD 7.11.19 (GW)

PRO/R00KIES: Three 5 min AMRAP 20 Alternating Single Arm Rack Lunges RX 24 kg KB, 12 Alternating KB Snatch RX 24 kg, 9 Toes to Bar 2 min Rest Between.

MASTER CLASS: Three 5 min AMRAP 20 Alternating Single Arm Rack Lunges RX 24 kg KB, 12 Alternating KB Snatch RX 24 kg, 9 Toes to Bar, 3 Bar Muscle Up. 2 min Rest Between.

HEAVY DAY:
A.4 Super Sets 5 Dead Lift + 40 m Sled Push
B.3 Super Sets 16 Farmer Loaded Back Step Lunges (6L/6R)+ 12 Hip Thrusters
C.4 Super Sets 5 Loaded Negative if possible strict Pull Ups + 16 Renegade Rows
D.3 Super Sets 12 Inverted Rows elevated feet + 10 Barbell High Pull Row Wide Grip
E. 3 Tri Set 20 GHD Sit Ups, 15 Banded Wood Chops , 12 Slam Ball Throws.

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Benchmark Thursday 31.10.19 (GWM)

PRO/R00KIES: Fran 21-15-9 Thrusters RX 40 kg, Pull Ups 10 min Cap. 5 min Strict Rest from your personal FRAN time. Then 1000/800 m Run 6 min Cap.

MASTER CLASS: Fran 21-15-9 Thrusters RX 40 kg, Pull Ups 6 min Cap. 3 min Strict Rest from your personal FRAN time. Then 1000 Run 9-7-5 Heavy Thrusters RX 50 kg, Bar Muscle Up 12 min Cap.

HEAVY DAY:
A. 4 Super Sets 8 Front Squat + 8 Strict loaded pull ups (med ball between legs)
B. 3 Super Sets 20 meter single rack walking lunges (10L/10R) + 10 Pendley Rows
C. 3 Super Sets 15 leg Curl Swiss Ball + 15 Ring Rows
D. 3 Tri sets 16 GHD Obligue Sit UPS + 12 Slam Balls + 40 mountain climbers

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Benchmark Thursday 24.10.19 (GWM)

PRO/R00KIES: Diane 21-15-9 Dead Lift RX 100 kg, Hand Stand Push Ups 10 min Cap. 3 min after the Cap. Then 6 min EMOM ODD MAX Effort DU, EVEN REST.

MASTER CLASS: Diane 21-15-9 Dead Lift RX 100 kg, Hand Stand Push Ups 8 min Cap. 3 min after the Cap. Then 8 min EMOM ODD 4 Ring Muscle Up Max DU, EVEN REST.

HEAVY DAY:
A. 4 Super Sets 8 Front Squat + 8 Strict loaded pull ups (med ball between legs)
B. 3 Super Sets 20 meter single rack walking lunges (10L/10R) + 10 Pendley Rows
C. 3 Super Sets 15 leg Curl Swiss Ball + 15 Ring Rows
D. 3 Tri sets 16 GHD Obligue Sit UPS + 12 Slam Balls + 40 mountain climbers

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WOD 17.10.19 (GW)

PRO/R00KIES: For time 21 Front Squat RX 50 kg, 40 Hand Release Push Ups, 15 Front Squat, 30 Hand Release Push Ups, 9 Front Squat, 20 Hand Release Push Ups, 5 Front Squat, 10 Hand Release Push Ups.

MASTER CLASS: For time 21 Front Squat RX 50 kg, 40 Hand Release Push Ups, 15 Front Squat, 30 Hand Release Push Ups, 9 Front Squat, 20 Hand Release Push Ups, 5 Front Squat, 10 Hand Release Push Ups. Cash out 50 m HAND WALK.

HEAVY DAY:
A. 4 Super Sets 8 Front Squat + 8 Strict loaded pull ups (med ball between legs)
B. 3 Super Sets 20 meter single rack walking lunges (10L/10R) + 10 Pendley Rows
C. 3 Super Sets 15 leg Curl Swiss Ball + 15 Ring Rows
D. 3 Tri sets 16 GHD Obligue Sit UPS + 12 Slam Balls + 40 mountain climbers

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WOD 10.10.19 (GW)

PRO/R00KIES: For time 9-15-21-15-9 Front Squat RX 50 kg, Hand Release Push Ups, V Ups. Cash Out 20 Strict Chin Ups.

MASTER CLASS: For time 9-15-21-15-9 Front Squat RX 60 kg, Hand Release Push Ups, V Ups. Cash Out 20 Ring Muscle Up.
HEAVY DAY:
A. 4 Super Sets 8 Front Squat + 8 Strict loaded pull ups (med ball between legs)
B. 3 Super Sets 20 meter single rack walking lunges (10L/10R) + 10 Pendley Rows
C. 3 Super Sets 15 leg Curl Swiss Ball + 15 Ring Rows
D. 3 Tri sets 16 GHD Obligue Sit UPS + 12 Slam Balls + 40 mountain climbers

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WOD 3.10.19 (GW)

PRO/R00KIES: Three 5 min AMRAP with 2 min REST Between.
A. 9 Toes to Bar, 9 Hang Power Clean, 7 Shoulder to OH RX 40 kg.
B. 7 Toes to Bar, 7 Hang Power Clean, 5 Shoulder to OH RX 50 kg.
C. 5 Toes to Bar, 5 Hang Power Clean, 2 Shoulder to OH RX 60 kg.

MASTER CLASS: Three 5 min AMRAP with 2 min REST Between.
A. 9 Toes to Bar, 9 Hang Power Clean, 7 Shoulder to OH RX 50 kg.
B. 7 Toes to Bar, 7 Hang Power Clean, 5 Shoulder to OH RX 60 kg.
C. 5 Toes to Bar, 5 Hang Power Clean, 2 Shoulder to OH 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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