Tagged as: CHEST TO BAR PULL UPS

WOD 15.1.18 (MGW)

PRO/ROOKIES: 800 m Run, 21 Power Clean RX 60 kg, 21 Pull Ups, 400 m Run 15 Power Clean, 15 Chest to Bar, 200 m Run, 9 Bar Muscle UP/Chest to Bar.

HEAVY DAY

A. 4*5 Dead lift
B. 3*20 Bulgarian split squat farmer or goblet load. (10L/10R)
C. 4*10 Strict pull ups
D. 3* 12 high pull
E. 4*20 obligue wall ball throws (10L/10R)

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WOD 28.12.18 (MGW)

PRO/ROOKIES: 20 min EMOM 1st 10 Chest to Bar/Pull Ups 2nd 12/9 Ski Erg 45 sec cap, 3rd 10 Dead Lift RX 80 kg, 4th REST.

HEAVY DAY

A. 4*8 Bench Press
B. 4*8 Back Squat
C. 3 Super set 10 Single arm dumbbell bench press elbows close to the body 20 back lunges single arm farmer loaded
D. 3 Super set 15 Slam Ball, 10 step side to side push up.



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WOD 17.12.18 (WG)

PRO/ROOKIES: 10/8 Rounds for time 10 Ground to OH RX 20 kg, 8 Plate facing Burpees, 6 Chest to Bar/Pull Ups. 20 min Cap

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 10 KB plank transfers side to side , 12 sited dumbbell bicep curls.



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WOD 11.12.18 (GW)

PRO/ROOKIES: 7 min AMRAP 10 Front Squat RX 60 kg, 10 Chest to Bar/Pull Ups. 3 min REST, Then 21-15-9 Hang Power Clean RX 60 kg, V sit Ups.

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 10 KB plank transfers side to side , 12 sited dumbbell bicep curls.



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WOD 8.12.18 (MGW)

PRO/ROOKIES: 20 min AMRAP 7 Chest to Bar Pull Ups, 7 Front Squat RX 60 kg, 7 Burpees every. Every 3 Rounds 400 m Run.

ENDURANCE WOD:
Throw Back Saturday endurance.
For time 1500/1200 m Row Cap 6 min, TABATA Burpee Box Jump, 2 min REST, for time 1000/800 m Ski Erg 6 min Cap, TABATA Assault Bike

HEAVY DAY

10,8,6,8,10 Shoulder Press
3 Super Set 80 m Farmer Walk + 10 bench press narrow grip
3 Super sets 40 m sled push + 10 wide grip upright Row
3 Super Sets 15 Sec L sit parallettes Hold + 10 barbell bicep curl



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WOD 4.12.18 (MGW)

PRO/ROOKIES: 1000 m Run 21 Dead Lift RX 100 kg, 9 Bar Muscle Up/ Chest to Bar Pull Ups, 15 Dead Lift, 15 Chest to Bar/Pull Ups, 9 Dead Lift, 21 Pull Ups.

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 10 KB plank transfers side to side , 12 sited dumbbell bicep curls.



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WOD 20.11.18 (WMG)

PRO/ROOKIES: Every 4 min for 20 min – 200 m Run, 7 Hang Power Snatch RX 50 kg, 9 OH Squat RX 50 kg, 12/10 Chest to Bar Pull Ups.

HEAVY DAY

10,8,6,8,10 Front Squat
10,8,6,8,10 Bench Press
3 super Set 20 (10+10)farmer loaded back lunges from step + 12 dumbbell bench press with rotation
3 trisets 10 Sumo Squat, 12 Pull Over, 10 dips



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WOD 13.11.18 (WMG)

PRO/ROOKIES: For time 800/600 m Run 21 Power Clean RX 60 kg, 21 Chest to Bar/Pull Ups, 200 m Run, 15 Power Clean RX 60 kg, 15 Chest to Bar/Pull Ups, 200 m Run, 9 Power Clean RX 60 kg, 9 Chest to Bar/Pull Ups, 800/600 m Run

HEAVY DAY

10,8,6,8,10 Front Squat
10,8,6,8,10 Bench Press
3 super Set 20 (10+10)farmer loaded back lunges from step + 12 dumbbell bench press with rotation
3 trisets 10 Sumo Squat, 12 Pull Over, 10 dips



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WOD 8.11.18 (MGW)

PRO/ROOKIES: 20 min EMOM 1st 12 Chest to Bar/pull ups, 2nd 12/9 Cal Ski Erg, 3rd 20/15 Wall Ball Shots, 4th REST

MASTER CLASS

21 Thruster RX 40 kg, 21 Pull Ups, 15 Thruster RX 60 kg, 15 Chest to Bar, 9 Thruster RX 60 kg, 9 Bar Muscle up. 3 min REST 21-15-9 Assault Cal, Burpees.

HEAVY DAY

10,8,6,8,10 Dead lift
10,8,6,8,10 Pull ups loaded if possible
3 super Set 15 slow swiss ball hamstring curls + 12 Narrow grip barbell Row
3 tri sets 16 (8+8) dumbbell single leg dead lift, 12 Chin ups, 10 side shoulder raises



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