Tagged as: CHIN UP

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WOD 12.1.18 (MGW)

PRO/ROOKIES: For time 5-9-15-21 Squat Clean RX 90,70,50,40 kg, Between each round 200 m Run. Cash Out 5/3 Rope Climbs Or 30/20 Strict Chin Ups.

ENDURANCE WOD:

ENDURANCE WOD: TABATA ROW, 1 min REST, 600 m Run 5 min Cap, TABATA ASSAULT bike, 1 min REST, 600 m Run 5 min Cap. TABATA Burpees, 1 min REST, 600 m Run 5 min Cap.

HEAVY DAY:

A. 4*5 Shoulder Press
B. 3*40 m Sled Push
C. 3 super set 10 Single Arm KB Swing, 12 Hip Thrusters Banded
D. 3 Super set 10 Side Shoulder Raises , 10 Barbell Curls



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WOD 2.12.17 (MGW)

PRO/ROOKIES: 5 Rounds for time 400 m Run, 6 Front Squat RX 50 kg, 6 Push Press, 6 Thruster, 1 Legless Rope Climb or 6 Strict Chin Up.

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 27.10.16 (MGW)

PRO/ROOKIES: 20 min EMOM 1st min 250/200 m Row, 2nd min 20/15 Wall Ball Shots, 3rd min 12/8 Strict Chin Ups, 4th min 12/8 Box Jumps, 5th min 20/15 Sit Ups.

HEAVY DAY: 4*8 dead lift, 3*8 step up box farmer loaded, 4*8 strict pull ups loaded if possible, 3*10-12 inverted row, 3*15 GHD back extensions



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WOD 12.9.17 (MGW)

PRO/ROOKIES: 5 Rounds for time 40/30 DU, 10/8 Chin Ups, 12 KB Swing RX 24 kg, 16 Goblet back step Lunges RX 24 kg.

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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