Tagged as: OH LUNGES

WOD 7.3.19 (GW)

PRO/ROOKIES: 15 min AMRAP 6 Hang Power Snatch RX 40 kg, 12 alternating OH Lunges, 10 Chest to Bar Pull Ups.

MASTER CLASS: 15 min AMRAP 9 Pull Ups, 6 Chest to Bar, 3 Bar Muscle Up, 3 Hang Power Snatch, 6 Power Snatch, 12 alternating OH Lunges RX 50 kg

HEAVY DAY:
A. 4*5 Dead lift
B. 3 Super set 40 m Backwards sled Drag, 20 Lateral Band Walks (2R/2L)
C. 4*10 Strict Pull Ups
D. 3 Super set 15 Ring rows (feet box elevated), 16 alternating db Front Shoulder Raises
E. 3 Super Set 15 GHD Sit Ups, 20 Side Plank Rotations (10L/10R)

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WOD 13.10.18 (MGW)

PRO/ROOKIES: 5 Rounds for time 20 OH Lunges RX 20 kg Plate, 2/1 Rope Climb (Or 8 Chin Ups), 9 Toes to Bar, 400 m Run. Time Cap 30 min.

ENDURANCE WOD: TABATA ROW, 1 min REST, 600 m Run 5 min Cap, TABATA ASSAULT bike, 1 min REST, 600 m Run 5 min Cap. TABATA Burpees, 1 min REST, 600 m Run 5 min Cap.

HEAVY DAY

4 Super Set 20 m Walking loaded Lunges + 8 Shoulder Press
3 Super Set 10 Lateral Lunges one arm kb rack loaded + 8 one arm bottoms up kb press
3 Super Set 8 Narrow grip bench press + 8 Barbell bicep curls
3 Super Set 15 Parallete shoot through + 15 med ball wall ball sit ups



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WOD 13.9.18 (GW)

PRO/ROOKIES: Three 6 min AMRAPS with 2 min REST. 20/16 OH Lunges RX 20 kg Plate, 10/8 Burpees Jump on your plate, 10/8 Toes to Bar.

MASTER CLASS: Three 6 min AMRAP 3 OH Squat RX 70 kg, 5 Bar Muscle Up, 7 Toes to Bar, 9 Cal Ski Erg.

HEAVY DAY

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



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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



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WOD 31.5.18 (WG)

PRO/ROOKIES: 20 min EMOM 1st 16 OH Lunges RX 40 kg, 2nd 12/10 Ring Dips, 3rd 15/12 V ups, 4th REST. Pro Start the Dips With a Muscle Up.

MASTER CLASS: 2 Rounds for time 10 Ring Muscle Up, 20 Hang Power Snatch RX 40 kg, 30 OH Lunges RX 40 kg, 50 DU. 3 min REST then 7 min to find a Heavy Snatch.

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



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WOD 3.4.18 (MGW)

PRO/ROOKIES: 12 min AMRAP 9/7 Chest to Bar Pull Ups, 20 Overhead Lunges RX 20 kg plate, 25/20 DU or 30 SU.

HEAVY DAY:

A. 4*5 back squat
B. 4*8 bench press super sets 4*16 step back lunges farmer loaded
C. 3 dips max effort + 15-20 leg curl Swiss ball
D. 3 super Set 20 Russian twist + 20 mountain climbers.



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WOD 7.3.18 (MGW)

PRO/ROOKIES: 20 min EMOM 1st 12/10 Cal Row (45 sec), 2nd 20/15 Push Ups, 3rd 20/16 OH Plate Loaded Lunges RX 20 kg, 4th 200 m Run, 5th REST.

HEAVY DAY:

A. 4*5 Dead lift
B. 4*10 Strict pull ups
C. 3* 15 ring rows super set 12 narrow grip bench press
D. 3*10 strict toes to bar



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WOD 26.1.18 (MGW)

PRO/ROOKIES: 18 min AMRAP 30 OH lunges RX 40 kg, 20/15 Toes to Bar, 400 m Run.

HEAVY DAY:

A. 4*5 Shoulder Press
B. 3 super set 2 Rope climb ,20 m Sled
C. 3 super set 12 KB swing, 10 bicep curls
D. 3 Super set 10 Shoulder Side Raises max effort narrow Push Ups



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WOD 16.1.18 (MGW)

PRO/ROOKIES: 20 min AMRAP 50/30 Push Ups, 50/30 OH Plate Lunges RX 20 kg, 50/30 DU. Buy in 1000 m Run.

HEAVY DAY:

A. 4*5 Back Squat
B. 3*16 Front Rack Loaded Lunges Super Set 3*15 Swiss Ball Leg Curl
C. 4*5 Bench Press
D 3*12 Dips Super Set Max Effort Push Ups



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WOD 14.12.17 (MGW)

PRO/ROOKIES: 20 min EMOM 1st 200/150 m ROW (45 sec Cap), 2nd 20/15 Push Ups, 3rd 35/25 DU, 20 4th OH Lunges RX 20 kg Plate,

MASTER CLASS

5 Rounds for time 35 DU, 12 Push Press RX 50 kg, 12 Back Loaded Lunges RX 50 kg, 12 Toes to Bar. Cash out 20 Cal Assault

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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