Tagged as: SHOULDER TO OVERHEAD

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WOD 6.2.20 (GW)

PRO/ROOKIES: 18 min AMRAP 7 Hang Power Clean RX 50 kg, 7 Shoulder to OH RX 50 kg, 12 Back Rack Alternating Lunges RX 50 kg, 12 Toes to Bar/Knees to Chest.

MASTER CLASS: 18 min AMRAP 7 Hang Power Clean RX 60 kg, 7 Shoulder to OH RX 60 kg, 12 Back Rack Alternating Lunges RX 60 kg, 5 Bar Muscle Up, 10 Toes to Bar/Knees to Chest.

HEAVY DAY:
A. super set 4*5 Dead Lift + 10 Bench Press
B. super set 3*20 box step up + Max decline push ups
C. three set 3*10 Single leg db dead lift + 12 Dips + 12 french press seated
D. three Set 20 loaded sit ups + 15 side throws + 8 strict toes to bar

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Hero WOD Lyon 18.1.20 (GW)

PRO/R00KIES: 5 Rounds for Time
7 Squat Cleans RX 70 kg
7 Shoulder to OH RX 70 kg
7 Burpee Chest to Bar Pull Ups
2 minutes Rest between rounds

ENDURANCE WOD: Every 3 min for 36 min. A. 15 Burpees + 200 m Run. B 15 Slam Ball Throws + 15 Cal Assault, C. 15 Box Jumps + 250 m Row.

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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12 Days of Christmas FitnessArt edition 30.12.19 (GW) ΚΑΛΗ ΜΑΣ ΠΡΩΤΟΧΡΟΝΙΑ!!

PRO/ROOKIES:
1. 1 Power Clean 40 kg
2. 2 Hang Power Clean RX 40 kg
3. 3 Shoulder to OH RX 40 kg
4. 4 Front Squat RX 40 kg
5. 5 Pendley Rows RX 40 kg
6. 6 Push Ups
7. 7 Burpees
8. 8 Pull Ups
9. 9 Toes to Bar
10. 10 Sumo Dead Lift High Pull RX 40 kg
11. 11 Thrusters RX 40 kg
12. 12 Front Rack Lunges RX 40 kg (6L/6R)

HEAVY DAY:
A.
4*8 Front Squat
3*10 (10L+10R) Farmer Loaded Split Squat rear foot step elevated
3*10 (12L +12R)Goblet Lateral Lunge
3*15 Leg Curl Swiss Ball

3*12 Strict Toes to Bar
3*20 Russian Twist
3*1 min Side Plank

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WOD 28.12.19 (MGW)

PRO/R00KIES: For time 21-15-9 Power Clean, Shoulder to OH RX 50 kg. 3 min Strict Rest then ANNIE for time 50-40-30-20-10 Sit Ups, DU. 20 min Cap.

ENDURANCE WOD: Every 7 min for 28 min a. 1000 m Speed Fit, b. 1000 m Ski Erg, c. 1200 m Row, d. 30-20-10 Wall Ball Shots, Burpees.

HEAVY DAY:
4*8 Dead Lift
4*3 Rope Climb
4*40 m Sled Push
4*80 m Farmer Carry
4*20 GHD Obligue Sit Ups
3*30 Sec Max Reps Mountain Climbers

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Team WOD 21.12.19 (GW)

PRO/R00KIES: 3 Team Mates, 1 Barbell, 1 Plyo Box, 1 Pull Up Bar.
18 min AMRAP 10 Shoulder to OH RX 40 kg, 10 Box Jumps, 10 Toes to Bar.

ENDURANCE WOD: 3 Team mates 1000 m Run, 1000 m Ski Erg as a team, 800 m Run, 100 Cal Assault Bike as a team, 600 m Run, 150 Burpees as a team, 400 m Run. 35 min Cap.

HEAVY DAY:
4*8 Dead Lift
4*3 Rope Climb
4*40 m Sled Push
4*80 m Farmer Carry
4*20 GHD Obligue Sit Ups
3*30 Sec Max Reps Mountain Climbers

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WOD 3.10.19 (GW)

PRO/R00KIES: Three 5 min AMRAP with 2 min REST Between.
A. 9 Toes to Bar, 9 Hang Power Clean, 7 Shoulder to OH RX 40 kg.
B. 7 Toes to Bar, 7 Hang Power Clean, 5 Shoulder to OH RX 50 kg.
C. 5 Toes to Bar, 5 Hang Power Clean, 2 Shoulder to OH RX 60 kg.

MASTER CLASS: Three 5 min AMRAP with 2 min REST Between.
A. 9 Toes to Bar, 9 Hang Power Clean, 7 Shoulder to OH RX 50 kg.
B. 7 Toes to Bar, 7 Hang Power Clean, 5 Shoulder to OH RX 60 kg.
C. 5 Toes to Bar, 5 Hang Power Clean, 2 Shoulder to OH RX 70 kg.

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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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 25.7.19 (GW)

PRO/R00KIES: 20 min EMOM 1st 9 Dead Lift RX 80 kg, 2nd 12 DB Shoulder to OH RX 20 kg each hand, 3rd 12 Toes to Bar, 4th REST.

MASTER CLASS: 20 min EMOM 1st 9 Dead Lift RX 80 kg, 2nd 2 Rope Climbs 3rd 12 DB Shoulder to OH RX 20 kg each hand, 4th 12 Toes to Bar.

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 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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Team WOD 6.5.19 (MW)

PRO/ROOKIES: 20 min I GO YOU GO, 5 Squat Clean, 5 Front Squat, 8 Shoulder to OH RX 60 kg. Every 2 Completed rounds 400 m Run together.

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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