Tagged as: ROW

WOD 12.11.18 (MGW)

PRO/ROOKIES: 20 min EMOM 1st 20/15 Wall Ball Shots, 2nd 50 DU/SU, 3rd 10 Ring Dips (Pro start the dips with 2 Muscle Up), 4th 250/200 m ROW, 5th REST.

HEAVY DAY

10,8,6,8,10 Front Squat
10,8,6,8,10 Bench Press
3 super Set 20 (10+10)farmer loaded back lunges from step + 12 dumbbell bench press with rotation
3 trisets 10 Sumo Squat, 12 Pull Over, 10 dips



Book your Class


FitnessArt


WOD 31.10.18 (M)

PRO/ROOKIES: 30 min EMOM 1st 45 sec Max Cal Assault, 2nd 45 sec Max Cal Ski Erg, 3rd 45 sec Max Cal Row, 4th 200 m Run, 5th 1 min REST.

HEAVY DAY

4 Super Set 8 Front Squat + 2 Rope Climb
3 Super Set 10 Bulgarian split squat + 8 Pendley Rows
3 Super Set 8 Sumo Squat High Pull + 10 Strict Pull Ups
3 Super Set 15 Leg curl swiss ball + 20 GHD sIt Ups



Book your Class


FitnessArt


WOD 10.10.18 (MGW)

PRO/ROOKIES: 25 min EMOM 1st min 15 KB Swing RX 24 KG, 2nd min 12/9 Cal Ski Erg, 3rd min 15/12 Hand Release Push Ups, 4th min 15/12 Cal Row, 5th min REST.

HEAVY DAY

4 Super Set 8 Front Squat + 2 Rope Climb
3 Super Set 10 Bulgarian split squat + 8 Pendley Rows
3 Super Set 8 Sumo Squat High Pull + 10 Strict Pull Ups
3 Super Set 15 Leg curl swiss ball + 20 GHD sIt Ups



Book your Class


FitnessArt


WOD 28.9.18 (MG)

PRO/ROOKIES: 20 min EMOM 1st 45 sec Max Cal ROW, 2nd 45 sec Max Effort Push Ups, 3rd 45 sec Max Effort Air Squat, 4th 45 sec Max effort mountain climbers, 5th REST.

HEAVY DAY

4*8 Dead lift
3*16 Box Step Ups Goblet Loaded
4*10 Filly Press
3*10 Side shoulder raises
3*12 KB Swing
3*10 Barbell Bicep Curls



Book your Class


FitnessArt


WOD 11.9.18 (MWG)

PRO/ROOKIES: 20 min EMOM 1st min 7 Power Clean RX 70 kg, 2nd 20/15 Hand Release Push Ups, 3rd 20/15 Sit Ups, 4th 45 sec Max ROW Cal, 5th REST

HEAVY DAY

4*10 Back Squat
3*20 Farmer Loaded Lunges (10L/10R)
3*20 One leg glute bridges feet on step (10L/10R)
4 sets 10,8,8,6 Shoulder Press
3 super Set 10 High Pull + 15-12 Narrow grip push ups from parallets



Book your Class


FitnessArt


WOD 29.8.18 (MGW)

PRO/ROOKIES: 20 min EMOM 1st min 10 Hang Power Clean RX 60 kg, 2nd 10 Strict Ring Dips, 3rd min 45 sec max Mountain Climbers, 4th 45 Sec max ROW for cal, 5th min REST.

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



Book your Class


FitnessArt


WOD 9.8.18 (MGW)

PRO/ROOKIES: 20 min EMOM 1st min 12 Dumbbell Shoulder to OH RX 20 kg each hand, 2nd 12/8 Ring Dips, 3rd min 200 Row, 4th min REST.

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



Book your Class


FitnessArt


WOD 29.6.18 (MGW)

PR0/ROOKIES: 20 min EMOM 1st min 7 Hang Power Clean RX 60 kg, 7/5 Burpees, 2nd 45 sec MAX meter ROW, 3rd 200 m Run, 4th REST.

HEAVY DAY

A. Super set 4*8 THRUSTER
B. Super Set 4*12 side shoulder raises – 4 *15 Hip Thruster barbell
C. Super Set 4* lateral lunges 10 each side – 12 Ring Push Ups
D. 3 set 25 sec L Hold
E. 3 set 1 min side plank



Book your Class


FitnessArt


Fight Gone Bad MONDAY 4.6.18 (MGW)

PRO/ROOKIES: Three rounds of:

1 min for max reps – Wall ball Shots RX 20/14 lb, Sumo Deadlift High Pull RX 35/20 kg, Box Jumps RX 50 cm, Push Press RX 35/20 kg, Row Calories. Women’s RX Wall Ball 14/9 lb, Sumo & Push Press 25/15 kg.

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

HEAVY DAY

A. Super set 4*6 Front squat – 4*3 Leg less rope climb or 8 Chin ups strict
B. Super set 3*8 Back loaded lunges (no alternate legs 8+8) – 3*12 Inverted row (feet on a swiss ball or box)
C. Super set 3*8 Strict pull ups – 3*18 Narrow grip bench press
D. Super set 3*20 Wall ball shot sit ups – 3*12 GHD loaded back extensions



Book your Class


FitnessArt


Team WOD 16.5.18 (MG)

PRO/ROOKIES: 20 min AMRAP – Row for cal, 250 m Run, 35/25 Air Squat, 50 DU/80 SU, 20/15 Plyo Push Ups.

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



Book your Class


FitnessArt


VIRTUAL TRAINING