Tagged as: OH SQUAT

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WOD 12.3.20 (GW)

PRO/ROOKIES: 3 Rounds for time 25 OH Squat RX 40 kg, 15 Toes to Bar. Cash Out 50 Push Ups.

MASTER CLASS: 3 Rounds for time 25 OH Squat RX 50 kg, 20 Toes to Bar. Cash Out 70 Push Ups.

HEAVY DAY:
a. 3*8 Strict Pull Ups Loaded
b. 3*12 Inverted Row Wide Grip
c. 3*8 Strict Chin Ups
d. 3*8 Bench Press
e. 3*8 Dips Loaded
f. 3 Super Sets 15 Wall Ball Shots Sit Ups + 15 Leg raises.
1 min Strict Rest between Sets.

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Benchmark WOD Nancy 29.2.20 (MGW)

PRO/ROOKIES: Nancy – For time 15 OH Squat RX 40 kg, 400 m Run. Cash out 50 Strict Chin Ups.

ENDURANCE WOD: 4 Rounds 1 min ON/OFF a. Battle Ropes, b. Speed Fit, c. Assault Bike.

HEAVY DAY:
A. super set 5*40 m Sled + 3 Rope climbs
B. Three set 5* 8 Shoulder Press + 8 Box Jump 75 cm + 15 GHD Sit Ups loaded
C. Three set 5*20 m Farmer Walking Lunges + Max Ring Rows + 12 Ghd back extensions

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WOD 8.2.20 (GW)

PRO/ROOKIES: 5 Rounds for time, 12 OH Squat RX 50 kg, 12 Chest to Bar Pull Ups. Cash out 100 Sit Ups.

ENDURANCE WOD:
A. Every 3 min Change station, 3 min REST.
B. Every 2 min Change station, 2 min REST.
C. Every 1 min Change station, 1 min REST.
D. Every 45 sec Change Station, 30 sec REST.
E. Every 30 sec Change Station.

Stations: 1.Ski Erg, 2. Speed Fit, 3. Assault.

HEAVY DAY:
A. super set 5*40 m Sled + 3 Rope climbs
B. Three set 5* 8 Shoulder Press + 8 Box Jump 75 cm + 15 GHD Sit Ups loaded
C. Three set 5*20 m Farmer Walking Lunges + Max Ring Rows + 12 Ghd back extensions

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WOD 24.1.20 (MGW)

PRO/ROOKIES: 5 Rounds of:
2 min cap 15 OH Squat RX 50 kg + max Cal Assault, 2 min REST, 2 min cap 15 Ring Dips + Max Cal ROW, 2 min REST.

HEAVY DAY:
12,8,6,8,10 Front Squat
12,8,6,8,10 Bench Press
3 super Set 20 (10+10)farmer loaded back Lunges + 15 dumbbell bench press
3 tri sets 16 Lateral Lunges (8L/8R) + 10 Strict Toes to Bar + 1 min Side Plank (each side)

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WOD 19.12.19 (GW)

PRO/R00KIES: 5 min to find 1 Rep MAX Snatch. 3 min REST. Then -For time 21-15-9-7 OH Squat RX 40 kg, Pull Ups. 12 min Cap

MASTER CLASS: 5 min to find 1 Rep Max Snatch. 3 min REST. Then – For time 21-15-9-7-5 OH Squat RX 50 kg, Chest to Bar Pull Ups 12 min Cap.

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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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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TEAM WOD 9.11.19 (MW)

PRO/R00KIES: Couples – 7 min AMRAP. Buy in 400 m Run. Remaining of time I go u go 7 Power Snatch, 7 OH Squat. 2 min REST.
5 min AMRAP. Buy in 200 m Run. Remaining of time I go u go 5 Power Snatch, 5 OH Squat. 1 min REST. 3 min AMRAP. Buy in 100 m Run. Remaining of time I go u go 3 Power Snatch, 3 OH Squat. RX 40 kg

ENDURANCE WOD
3 Rounds of:
30 sec medium pace,
20 sec hard pace,
10 sec harder pace,
Rest 30 Sec.
Ski Erg, Row, Assault Bike, SpeedFit

HEAVY DAY:
A.4 Super Sets 40 m backward Sled Drag + 40 m Farmer Carry.
B.3 Super Sets 20 m Waiters Walking Lunges every 10 m switch sides + 30 Sec max lateral steps with band 2 Steps left,2 right.
C.4 Super Sets 5 Barbell Shoulder Press + 12 Arnold Press.
D.3 Super Sets 12 Barbell Curls + 12 Narrow Grip dumbbell tricep presses.
E. 3 Tri Set 10 Strict Toes to Bar, 16 obligue GHD Sit Ups, 30 Sec Side Plank each side (raise the leg if possible)

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WOD 19.9.19 (GW)

PRO/R00KIES: Every 4 min for 20 min 3 Burpee Strict Pull Ups, 5 Hang Power Snatch RX 40 kg, 9 OH Squat RX 40 kg, 12 Toes to Bar.

MASTER CLASS: Every 4 min for 20 min 2 Bar Muscle Up, 5 Hang Power Snatch RX 50 kg, 9 OH Squat RX 50 kg, 12 Toes to Bar.

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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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 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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