Tagged as: OH LUNGES

WOD 9.12.17 (MGW)

PRO/ROOKIES: 20 min AMRAP 20/15 Push Ups, 20/16 OH Lunges RX 40 kg, 20/15 Toes to Bar, 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



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WOD 19.10.17 (WG)

PRO/ROOKIES: 15 min EMOM 1st 16 OH Lunges RX 40 kg, 2nd 7/5 Strict Ring Pull Ups or Pull Ups, 3rd 16/12 Obligue Sit Ups

MASTER CLASS 15 min AMRAP 10 OH Lunges RX 50 kg, 5 Ring Muscle Up, 10 (5+5) one arm Russian KB Swing

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 29.7.17 (WG)

PRO/ROOKIES: 5 Rounds for time 16 OH Lunges RX 40 kg, 12/9 Jump over the bar burpees, 15/12 Sit Ups

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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FO


WOD 4.7.17 (MGW)

PRO/ROOKIES: 5 Rounds for time 20 OH lunges RX 20 kg, 15 Toes to Bar/ knees to chest, 40 DU/80 SU.

HEAVY DAY

A. 4*5 Dead Lift
B. 3*12 Bulgarian split squat
C. 4 Super set 8 Wide grip Loaded Pull Ups, 10 narrow grip bench press
D. 3 Tri set 15 Inverted Row, 12 side shoulder raises, 10 sitted tricep extensions



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WOD 11.4.17 (GMW)

PRO/ROOKIES: 18 min AMRAP 20/16 OH lunges RX 20 kg Plate, 20/15 Pull Ups, 50 DU, 1 min REST.

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 , 20 alternate sited dumbbell bicep curls.



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WOD 20.12.16 (MGW)

PRO/ROOKIES: 5 Rounds for time: 400 m Run, 16 OH Lunges RX 20 kg plate, 12/10 Burpees

HEAVY DAY: 4 Super Sets 8 Dead Lift, 8 Bench Press, 4 Super Sets 16 box step up farmer loaded, 8 Shoulder Press, 4 Super Sets 15 Loaded GHD Back extensions, Deficit Push Ups to failure, 4*15-20 GHD Sit Ups.



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