Tagged as: SQUAT SNATCH

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WOD 30.5.19 (GW)

PRO/R00KIES: 15 min EMOM 1st 7 Squat Snatch RX 50 kg, 2nd 10 Toes to Bar/Knees to Chest, 3rd 100 m Farmer Walk RX 24 kg each hand.

MASTER CLASS: 5 Rounds for time 7 Squat Snatch 60 kg, 10 Toes to Bar, 100 Farmer Walk RX 24 kg each hand. 15 min Cap. REST 2 min then 30 m Hand Walk For time.

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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WOD 4.4.19 (WG)

PRO/ROOKIES: For time 21-15-9 Squat Snatch RX 50 kg, Toes to Bar.

MASTER CLASS: For time 12-9-5 Squat Snatch RX 60 kg, Bar Muscle Up

HEAVY DAY:
A. 4 Super Set * 40 m Sled Push, 40 Farmer Carry
B. 4*8 Shoulder Press
C. 3 Super Set 10 Goblet Box Step Up (10L/10R) + 8 Chin Ups Loaded if possible
D. 3 Super Set 12 Dips, 10 Strict Toes to Bar
E. 3*15 DB or KB Side Bend

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WOD 28.2.19 (WG)

PRO/ROOKIES: 16 min EMOM ODD 1 Hang Power Snatch, 3 Power Snatch, 3 Squat Snatch RX 50 kg, EVEN 10 Toes to Bar.

MASTER CLASS: Every 3 min for 30 min 4 Ring Muscle Up, 4 Squat Snatch RX 60 kg, 30 DU.

HEAVY DAY:
A. Super set 4*6 Dead lift – 4*8 Bench Press
B. Super set 3*16 Box Step Up farmer loaded (8L/8R) – 3*10 single arm kb press.
C. Super Set 3*12 Hip Thrusters – 3*15 push ups
D. Super set 3*12 Strict leg raises (απο το μονόζυγο) 3*10 Barbel Curls
E. 3*12 GHD leg raises ( hip extensions)

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Team WOD 19.9.18 (WM)

PRO/ROOKIES: Couples 20 min AMRAP 250/200 m Run, 3 Hang Power Snatch, 3 Power Snatch, 3 Squat Snatch RX 60 kg.

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



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WOD 5.2.18 (MGW)

PRO/ROOKIES: For time 200 m Run, 21 Hang Power Snatch RX 40 kg, 9 Burpees, 400 m Run, 15 Power Snatch RX 50 kg, 15 Burpees, 600 m Run, 9 Squat Snatch 60 kg, 21 Burpees.

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 , 12 barbell bicep curls.



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WOD 3.11.16 (GW)

PRO/ROOKIES: 16 min EMOM – ODD 5 Squat Snatch RX 60 kg, EVEN 8/7 Toes to Bar.

HEAVY DAY: Front Squat 4×8, Pull Ups 4×8 (weighted), One Arm Row 4×10 (each), 3×3 Rope Climb super set 3×8 Bench Press close grip.



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