Tagged as: STRICT HAND STAND PUSH UPS

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WOD 11.10.18 (MG)

PRO/ROOKIES: 20 min AMRAP 400 m Run, 10/7 Strict Hand Stand Push Ups, 10/7 Strict Chin Ups, 35 DU.

MASTER CLASS

”FRANTASY LAND”

For Time
21-15-9 reps of:
Thrusters (95/65 lb)
Pull-Ups
15-12-9 reps of:
Thrusters (115/85 lb)
Chest-to-Bar Pull-Ups
12-9-6 reps of:
Thrusters (135/95 lbs)
Bar Muscle-Ups

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



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ΚΑΛΟ ΜΗΝΑ! WOD 1.10.18 (MGW)

PRO/ROOKIES: 8 min EMOM 1st 20 Farmer Loaded Lunges (10R/10L) RX 24 kg each hand, 2nd 10/7 Strict Hand Stand Push Ups. 2 min REST. 10 min EMOM 1st 35 DU/ 50 SU, 2nd 15 KB Swing RX 24 kg.

HEAVY DAY

4 Super Set 8 Dead Lift + 8 Bench Press
3 Super Set 15 Banded Hips thrusters + 15 Dips loaded if possible
3 Super Set 16 Back step Lunges with plate shoulder press + 15 Push Ups Loaded if possible
3 Super Set 12 KB Swing + 8 Strict Toes to Bar



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WOD 20.9.18 (GW)

PRO/ROOKIES: 20 min EMOM 1st min 12/10 Toes to Bar, 2nd 50 m Farmer Walk RX 24 kg each hand, 3rd 10/8 Box Jump RX 75 cm 4th 8/6 Strict Hand Stand Push Ups.

MASTER CLASS: 00:00 – 00:06 9-7-5 Clean n jerk RX 60 kg, Ring Muscle Up, 00:06 -00:12 12-9-7 Front Squat RX 60, Strict Hand Stand Push Ups, 00:12 – 00:18 30 m Hand Walk, 100 DU.

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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