Tagged as: POWER CLEAN

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Team WOD 7.10.19 (MGW)

PRO/ROOKIES: Couples 20 min AMRAP 10 Wall Ball Shots RX 20 kg, 5 Power Clean RX 60 kg, 400 m Run.

HEAVY DAY:
Α. 4 Super Set 8 Dead Lift + 8 Bench Press
B. 3 Super Set 10 barbel Hip Thrusters + 12 decline push ups
C. 3 Super Sets 16 Suitcase Box Step Ups + 12 db Pull Over
D. 3 Tri Sets 15 Swiss Ball Crunches + 10 strict hanging leg raises, + 20 (10+10) wall ball side throws

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WOD 12.9.19 (GW)

PRO/R00KIES: For time 21-15-9 Power Clean RX 50 kg, Burpees, 3 min Strict Rest then 21-15-9 Front Squat RX 50 kg, Toes to Bar. 18 min Cap

MASTER CLASS: For time 21-15-9 Power Clean RX 50-60-70 kg, Bar face Burpees, 3 min Strict Rest then 21-15-9 Front Squat RX 50-60-70 kg, Toes to Bar. 18 min Cap

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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FitnessArt

WOD 26.8.19 (MW)

PRO/ROOKIES: For time 5 rounds 250 m Run, 9 Power Clean, 7 Shoulder to OH RX 60 kg.

HEAVY DAY:
A. 4*10 Front squat
B. Super set 4*12 single leg hip thrusters – 4*10 Shoulder Press
C. Super set 3*12 KB Swing – 3*12 dips loaded if possible
D. Tri Set 3 * 1 min Plank – 20 Obligue sit ups – 20 superman back extensions

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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 2.7.19 (GW)

PRO/ROOKIES: For time 40 Strict Hand Stand Push Ups, Then 21 Hang Power Clean RX 60 kg, 9 Burpees, 15 Power Clean RX 70 kg, 15 Burpees, 9 Clean RX 80 kg, 21 Burpees.

HEAVY DAY:
A. 4*10 Front squat
B. Super set 4*12 single leg hip thrusters – 4*10 Shoulder Press
C. Super set 3*12 KB Swing – 3*12 dips loaded if possible
D. Tri Set 3 * 1 min Plank – 20 Obligue sit ups – 20 superman back extensions

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WOD 25.6.19 (GW)

PRO/ROOKIES: 18 min EMOM 1st 15 Slam Ball Throws RX 12 kg, 2nd 9/7 Burpees, 3rd 7 Power Clean RX 60 kg.

HEAVY DAY:
A. 4 Super set 8 Dead Lift , 20 Goblet Lunges
B. 3 Super set 20 Jump Squat (Plate Loaded if possible), 40 m Sled Push
C. 4 Super set 10 Shoulder Press, 10 Chin Ups (Loaded if possible)
D. 3 Super set 10 Arnold Press, 12 Ring Rows
E. 3 Super set 20 Plank KB transfers side to side (10L/10R), 25 reverse crunches

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WOD 20.5.19 (MGW)

PRO/ROOKIES: 10 min EMOM ODD 10/7 Strict Hand Stand Push Ups, EVEN 10 Toes to Bar/Knees to Chest. 2 min REST then For time 21 Power Clean RX 60 kg, 200 m Run, 15 Power Clean, 200 m Run, 9 Power Clean. 8 min Cap.

HEAVY DAY:
Α. 4*12 Front Squat.
B. 3* 20 suitcase box step ups (10L+10R).
C. 3 Super Set 12 Strict Pull Ups, 15 loaded GHD back extensions.
D. 3 Super Set 15 Inverted Row , 15 narrow push ups (elbows close to the body – triceps) Loaded if possible.
E. 3 Super Set 20 Plank Dumbbell push pull, 20 Russian twists.

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WOD 2.5.19 (MGW)

PRO/ROOKIES: 20 min EMOM 1st min 12/9 Cal Ski Erg 45 sec Cap, 2nd 9 Power Clean RX 60 kg, 3rd 15/10 Hand Release Push Ups, 4th 45 Sec Farmer Hold RX 24 kg, 5th Rest

MASTER CLASS: 20 min EMOM 1st min 15 Cal Assault, 2nd 12 Power Clean RX 60 kg, 3rd 10 Hand Stand Push Ups, 4th 45 Sec Farmer Hold RX 32 kg, 5th REST.

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 25.4.19 (GW)

PRO/ROOKIES: For time: 21 Burpees, 21 Toes to Bar, 9 Power Clean RX 60 kg, 15 Burpees, 15 Toes to Bar, 15 Power Clean 60 kg, 9 Burpees, 9 Toes to Bar, 21 Power Clean 60 kg.

MASTER CLASS: For time: 21 Burpees, 21 Toes to Bar, 9 Power Clean RX 80 kg, 15 Burpees, 15 Toes to Bar, 15 Power Clean 70 kg, 9 Burpees, 9 Toes to Bar, 21 Power Clean 60 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 18.4.19 (GW)

PRO/ROOKIES: For time 21-15-9 Power Clean RX 50-60-70 kg, Lateral Squat Jump Over the Bar. Cash out 20/15 Strict Hand Stand Push Ups.

MASTER CLASS: For time 21-15-9 Power Clean RX 60-70-80 kg, Lateral Squat Jump Over the Bar. Cash Out 30 m Hand Walk.

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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