Tagged as: V UPS

WOD 31.5.18 (WG)

PRO/ROOKIES: 20 min EMOM 1st 16 OH Lunges RX 40 kg, 2nd 12/10 Ring Dips, 3rd 15/12 V ups, 4th REST. Pro Start the Dips With a Muscle Up.

MASTER CLASS: 2 Rounds for time 10 Ring Muscle Up, 20 Hang Power Snatch RX 40 kg, 30 OH Lunges RX 40 kg, 50 DU. 3 min REST then 7 min to find a Heavy Snatch.

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



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WOD 3.5.18 (MGW)

PRO/ROOKIES: 20 min EMOM 1st 9 Hang Power Clean RX 70 kg, 2nd 12/9 Cal Assault 45 sec, 3rd 12/9 Ring Dips, 4th 15/12 V Ups, 5th REST

MASTER CLASS:

For time 21/9-15/7-9/5 Hang Squat Clean 60 kg /Ring Muscle Up, 3 min Rest then 100 DU, 80 Push Ups, 50 KB Snatch (25L/25R), 800 m Run.

HEAVY DAY:

A. 4*8 Bench Press
B 4*20 m Farmer load Walking Lunges
C. Super Sets 3*12 Arnold shoulder press 3*20 Ring Rows
D. Tri set 40 Mountain climbers, 30 Sit Ups, 15 sec Hanging L Hold



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WOD 20.4.18 (M)

PRO/ROOKIES: TABATA – Battle Rope Waves, 1 min REST, 15 m Shuttle Run, 1 min REST, Assault Bike, 1 min REST, V Sit Ups. And 800 m Run 5 min Cap

HEAVY DAY:

A. 4*8 Front squat
B. Super set 4*8 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 13.3.18 (MGW)

personal programming

PRO/ROOKIES: 20 min EMOM 1st 12/10 Cal ROW, 2nd 10/7 Strict Hand Stand Push Up, 3rd 16 Farmer Loaded Lunges RX 24 kg each hand, 4th 20/15 V Ups.

HEAVY DAY:

A. 4*5 back squat
B. 4*8 bench press super sets 4*16 step back lunges farmer loaded
C. 3 dips max effort + 15-20 leg curl Swiss ball
D. 3 super Set 20 Russian twist + 20 mountain climbers.



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WOD 6.2.18 (GW)

PRO/ROOKIES: 15 min EMOM 1st 15/12 Pull Ups, 2nd 12/10 Box Jump with step back, 3rd 20/15 V ups, 2 min Rest then Sally Up Sally Down Back Squat RX 50 kg

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 10.1.18 (GW)

personal programming

PRO/ROOKIES: 18 min AMRAP 20 Farmer Loaded Lunges RX 24 kg, 9/7 Strict Hand Stand Push Ups, 20 V Ups, 1 min Strict REST.

HEAVY DAY:

A. 4*5 Dead lift
B. 4*10 Strict loaded pull ups
C. 4*8 OH Squat
D. 3* 12 – 15 inverted row super set 15 dumbbell pull over.



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WOD 9.11.17 (GW)

PRO/ROOKIES: 21-15-9 Sumo Dead Lift High Pull RX 50 kg, Ring Dips, V Ups, Then 1000/800 m run

MASTER CLASS

20 min AMRAP 3 Bar Muscle Up, 6 Toes to Bar, 10 (5+5) Single Arm KB Clean n Press RX 24 kg, 50 DU.1 min strict REST.

HEAVY DAY

A. Super set 4*8 Dead lift – 4*8 Bench Press
B. Super set 3*16 Farmer Alternate Box Step Up – 3*8 Shoulder Press
C. Three Set 3*8 dumbbell front raises – 3*12 Ring push ups – 3*10 Barbell Curls
D. Super set 3*12 Strict leg raises (απο το μονόζυγο)



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WOD 5.9.17 (GW)

PRO/ROOKIES: 5 Rounds for time 8/6 Strict Hand Stand Push Ups (deficit if possible), 16 Farmer Loaded Lunges RX 20 kg each hand, 15 V Ups.

HEAVY DAY:

4*8 Back Squat
3*20 Front Rack Lunges
3*15 Hip Thrusters
4*8 Push Press
3 super Set 10 Shoulder Side Raises + 10 Barbell Bicep Curls



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FO


WOD 16.6.17 (GW)

PRO/ROOKIES: 20 min EMOM 1st min 20 Goblet Lunges RX 24 kg, 2nd min 30 sec alternating waves battle ropes, 3rd min 12/10 Burpees, 4th min 20/15 V ups, 5th min 20 superman back extensions

HEAVY DAY

A. 4*8 Shoulder Press
B. 3*40 m Sled Sprint Push
C. 4 Super set 20 Standing Arnold alternate shoulder presses, 20 step elevated Single leg bridges
D. 3 Tri set 20 alternate dumbbell front shoulder raises, 20 Band Reverse flies, 8 single dumbbell dead lifts.



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