Tagged as: TOES TO BAR

WOD 7.7.2020 (GWM)

PRO/ROOKIES:
For time:
Buy in 40/30 Toes to Bar or Knees to Chest.
Then,
50 Alternating DB Snatch RX 20 kg,100 DU.
40 Alternating DB Snatch RX 20 kg,80 DU.
30 Alternating DB Snatch RX 20 kg,60 DU.
Cash Out 40/30 Toes to Bar or Knees to Chest.

HEAVY DAY:

4*8 Dead Lift
3*20 m Sled Push
3*12 Hip Thrusters
4*8 Pull Ups
3*12 Ring Rows
3*10 Pendley Rows
3*12 GHD Back Extensions

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WOD 24.6.20 (MG)

PRO/ROOKIES: For time 800 m Run, 40/35 Toes to Bar, 50 DU/SU, 600 m Run, 30/25 Toes to Bar, 50 DU/SU, 400 m Run, 20/15 Toes to Bar, 50 DU/SU, 200 m Run, 10/5 Toes to Bar, 50 DU/SU.

HEAVY DAY:

4*8 Back Squat
3*16 Goblet Lunges
3*15 Swiss Ball Leg Curls
4*8 Bench Press
3*10 Arnold Presses
3*10 DB Bicep Curls
3*15 Sit Ups

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WOD 19.6.20 (MGW)

PRO/ROOKIES: For time 600 m Run, 21-15-9 Hang Power Clean RX 50 kg, Toes to Bar, 600 m Run.

HEAVY DAY:

4*8 Back Squat
3*16 Goblet Lunges
3*15 Swiss Ball Leg Curls
4*8 Bench Press
3*10 Arnold Presses
3*10 DB Bicep Curls
3*15 Sit Ups

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CrossFit Games Open WOD 19.2 4.3.19 (MGW)

PRO/ROOKIES: Beginning on an 8-minute clock, complete as many reps as possible of:
25 toes-to-bars
50 double-unders/SU
15 squat cleans, 60/40. Scaled 40/25
25 toes-to-bars
50 double-unders
13 squat cleans, 80/50 . Scaled 50/35
If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders/SU
11 squat cleans, 100/65 .Scaled 70/40
If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders/SU
9 squat cleans, 125/80 . Scaled 80/50
If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders/SU
7 squat cleans, 140/90 . Scaled 90/60

Stop at 20 minutes.

HEAVY DAY
A. 4*5 Back Squat
B. 3*10 Bulgarian Split Squat Super Set 3*15 Swiss Ball Leg Curl
C. 4*5 Bench Press
D. 3*12 Dips Super Set Super Set 12 High Pull Barbell Row
E. 3*10 Strict Hanging Leg Raises Super Set 3*12 GHD Back Extensions

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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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WOD 20.2.19 (MG)

PRO/ROOKIES: Every 6 min for 24 min a. 1000/800 m Run, b. 21-15-9-7/0 Box Jump, Toes to Bar, c. 1000/800 m Run, d. 1000/800 m Row

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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WOD 14.2.19 (GW)

PRO/ROOKIES: 21-15-9-7 Thrusters RX 40 kg, Toes to Bar.

MASTER CLASS: Jason Khalipa workout: Partner Workout ”I go you go”

8 Rounds 3 Hang Squat Clean RX 90 kg, 5 Strict Pull Ups, 7 Burpees.

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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WOD 8.2.19 (MG)

PRO/ROOKIES: For time 400 m Run, 50/35 Burpees, 400 m Run, 50/35 Ring Rows, 400 m Run, 50/35 Toes to Bar/knees to Chest 400 m Run.

HEAVY DAY:

A. Super set 4*8 Push press – 20 m Sled Push
B. Super Set 4*12 side shoulder raises – 4*20-15 Swiss Ball Leg Curls
C. Super Set 3* 12 KB Swing – 3*10 Kick Backs (10L/10R) (triceps)
D. 4* 20 Plank push & pull db 10L/10R.

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WOD 31.1.19 (GW)

PRO/ROOKIES:
00:00-00:07 50/40 Toes to Bar, 50/40 OH Squat RX 40 kg,
00:07-00:13 30/20 Toes to Bar, 30/20 OH Squat RX 40 kg,
00:13-00:18 20/10 Toes to Bar, 20/10 OH Squat RX 40 kg.

MASTER CLASS:
00:00-00:07 5 Muscle Up, 50 Toes to Bar, 50 OH Squat RX 50 kg, 00:07-00:13 7 Muscle Up, 30 Toes to Bar, 30 OH Squat RX 50 kg, 00:13-00:18 9 Muscle Up, 20 Toes to Bar, 20 OH Squat RX 50 kg.

HEAVY DAY:

A. 4*5 Front squat
B. 3*20 Goblet Lateral box step ups (10R/10L)
C. 4*5 bench press
D 3*12 dips super set 3*8 hang power cleans
E 3*10 strict toes to bar

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