Tagged as: CHEST TO BAR PULL UPS

WOD 7.5.19 (MGW)

PRO/ROOKIES:For time – 50 One Arm KB Front Rack Lunges RX 24 kg (25L/25R), 25 Chest to Bar Pull Up, 50 DU/SU, 30 One Arm KB Front Rack Lunges RX 24 kg (15L/15R), 15 Chest to Bar pull ups, 70/DU/SU, 20 One Arm KB Front Rack Lunges RX 24 kg (10L/10R), 10 Chest to Bar pull ups. 100 DU/SU.

HEAVY DAY:
Α. 4*12 Front Squat.
B. 3* 20 suitcase box step ups (10L+10R).
C. 3 Super Set 12 Strict Pull Ups, 15 loaded GHD back extensions.
D. 3 Super Set 15 Inverted Row , 15 narrow push ups (elbows close to the body – triceps) Loaded if possible.
E. 3 Super Set 20 Plank Dumbbell push pull, 20 Russian twists.

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WOD 22.4.19 (MGW)

PRO/ROOKIES: 21-15-9 Front Squat RX 60 kg, Chest to Bar Pull Ups. 1000 m Run.

HEAVY DAY:
Α. 4*8 Back Squat
B. 4*10 Goblet Lateral Lunges (10L+10R)
C. 4 Super Set 8 Bench Press, 16 Gorilla Alternating Row KB.
D. 3 Super Set 8 Pull Ups Loaded if possible, 8 Side Shoulder Raises
E. 3 Super Set 30 sec Side Plank adductor (each side), 20 GHD Sit Ups

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WOD 15.4.19 (MGW)

PRO/ROOKIES: 15 min time Capacity. For time 1000 m Run, then AMRAP the 4 Chest to Bar/Pull Ups, 8 Toes to Bar, 12 Snatches RX 40 kg. 200 m Run

HEAVY DAY:
Α. 4*8 Back Squat
B. 4*10 Goblet Lateral Lunges (10L+10R)
C. 4 Super Set 8 Bench Press, 16 Gorilla Alternating Row KB.
D. 3 Super Set 8 Pull Ups Loaded if possible, 8 Side Shoulder Raises
E. 3 Super Set 30 sec Side Plank adductor (each side), 20 GHD Sit Ups

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WOD 6.4.19 (MGW)

PRO/ROOKIES: Ten rounds for time: 150 m Run, 7 Chest to Bar Pull Ups, 7 Front Squat RX 60 kg, 7 Handstand Push Ups.

ENDURANCE WOD: 3 min Max Cal ROW, 2 min Rest, 3 min Max Cal Assault, 2 min Rest, 3 min Max Cal Ski Erg, 2 min REST, for time 1200 m RUN.

HEAVY DAY:
A. 4*8 Dead Lift
B. 4 Super Set 40 m OH Walking Lunge, 8 Pendley Row
C. 3 Super Set 40 m Lateral Sled Drag, 8 Arnold Presses
D. 3 Super Set 12 Plate Loaded if possible Push Ups, 12 Pull Over
E. 3*20 GHD obligue Sit Ups

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WOD 1.4.19 (MGW)

PRO/ROOKIES: 20 min AMRAP Ladder 3,6,9,12,15,18,21… Dead Lift RX 80 kg, Chest to Bar Pull Ups. Between each Round 200 m Run.

HEAVY DAY:
Α. 4*8 Back Squat
B. 4*10 Goblet Lateral Lunges (10L+10R)
C. 4 Super Set 8 Bench Press, 16 Gorilla Alternating Row KB.
D. 3 Super Set 8 Pull Ups Loaded if possible, 8 Side Shoulder Raises
E. 3 Super Set 30 sec Side Plank adductor (each side), 20 GHD Sit Ups

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CrossFit Games Open 19.5 WOD 26.3.19 (GW)

PRO/ROOKIES: For time 33-27-21-15-9 Thrusters RX 40 kg, Chest to Bar Pull Ups/Pull Ups. 20 min Cap

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 19.3.19 (GW)

PRO/ROOKIES: 2 min ON AMRAP, 2 min OFF for 20 min 9 KB Swing RX 24 kg, 7 Chest to Bar/Pull Ups, 5 Box Jumps RX 75 cm.

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 7.3.19 (GW)

PRO/ROOKIES: 15 min AMRAP 6 Hang Power Snatch RX 40 kg, 12 alternating OH Lunges, 10 Chest to Bar Pull Ups.

MASTER CLASS: 15 min AMRAP 9 Pull Ups, 6 Chest to Bar, 3 Bar Muscle Up, 3 Hang Power Snatch, 6 Power Snatch, 12 alternating OH Lunges RX 50 kg

HEAVY DAY:
A. 4*5 Dead lift
B. 3 Super set 40 m Backwards sled Drag, 20 Lateral Band Walks (2R/2L)
C. 4*10 Strict Pull Ups
D. 3 Super set 15 Ring rows (feet box elevated), 16 alternating db Front Shoulder Raises
E. 3 Super Set 15 GHD Sit Ups, 20 Side Plank Rotations (10L/10R)

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WOD 25.2.18 (MGW)

PRO/ROOKIES: 20 min EMOM 1st 12 Sumo Dead Lift High Pull RX 50 kg, 2nd 12 Chest to Bar Pull Ups/Pull Ups, 3rd 200 m Run. 4th Rest.

Optional WOD 19.1 Crossfit Open WOD 15 min AMRAP: 19 Wall Ball Shots 20/14 lb, 19 Cal Row.

HEAVY DAY
A. Super set 4*8 Front squat – 4*3 Peg board climb or Leg less rope climb or 8 Chin ups strict
B. Super set 3*20 Back Rack loaded lunges – 3*12 Inverted row feet on a box.
D. Super set 3*16 Renegade Row – 3* 12 Ring Dips
D. Super set 3*20 Sit Ups crossed arms weighted if possible – 3*15 GHD Back Extensions.

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WOD 12.2.18 (MGW)

PRO/ROOKIES: For time 50 Goblet Lunges RX 24 kg, 30 Chest to Bar Pull Ups, 800 m Run, 30 Chest to Bar Pull Ups, 50 Goblet Lunges. Cash out 100 DU/SU.

HEAVY DAY
A. Super set 4*8 Front squat – 4*3 Peg board climb or Leg less rope climb or 8 Chin ups strict
B. Super set 3*20 Back Rack loaded lunges – 3*12 Inverted row feet on a box.
D. Super set 3*16 Renegade Row – 3* 12 Ring Dips
D. Super set 3*20 Sit Ups crossed arms weighted if possible – 3*15 GHD Back Extensions.

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