Tagged as: MUSCLE UP

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WOD 12.11.18 (MGW)

PRO/ROOKIES: 20 min EMOM 1st 20/15 Wall Ball Shots, 2nd 50 DU/SU, 3rd 10 Ring Dips (Pro start the dips with 2 Muscle Up), 4th 250/200 m ROW, 5th REST.

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 14.6.18 (WG)

PRO/ROOKIES: 15 min AMRAP 5 Dead Lift RX 100 kg, 7 KB Swing RX 24 kg, 9 Ring Dips (Pro start the dips with a muscle up).

MASTER CLASS

For time 21 Jump Over the Bar Burpee, Dead Lift RX 100 kg, Pull Ups, 15 Jump Over the Bar Burpee, Dead Lift RX 100 kg, Chest to Bar Pull Ups, 9 Jump Over the Bar Burpee, Dead Lift RX 100 kg, Bar Muscle Up 10 min Cap. 3 min REST then 7 min to find RM clean.

HEAVY DAY

A. Super set 4*6 Dead lift – 4*8 Bench Press
B. Super set 3*16 Alternate Box Step Up – 3*12 Loaded dips
C. Super Set 3*12 Pull over – 3*10 Barbell curls
D. Super Set 3*12 Strict leg raises (απο το μονόζυγο) + max effort push ups



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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 30.5.17 (GW)

PRO/ROOKIES: 21 Dead lift RX 100 kg, 7 Muscle Up/5 scale muscle up, 15 Dead lift, 9 Muscle Up/7 Scale muscle up, 9 DL, 12 Muscle up/9 scale muscle Up.

HEAVY DAY

A. 4*5 Dead Lift
B. 3*12 Bulgarian split squat
C. 4 Super set 8 Wide grip Loaded Pull Ups, 10 narrow grip bench press
D. 3 Tri set 15 Inverted Row, 12 side shoulder raises, 10 sitted tricep extensions



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WOD 12.4.18 (MGW)

PRO/ROOKIES: 15 min AMRAP 50/40 Goblet Lunges RX 24 kg, 50/40 DU or 80 SU, 25 Ring Dips PRO start the dips with 2 Muscle Up and every time they broke the reps 1 Muscle Up.

MASTER CLASS:

Three 5 min AMRAP with 2 min REST between: A.10 Front Rack Lunges RX 50 kg, 5 Ring Muscle Up, B.15 Wall Ball Shots, 10 Toes to Bar, C. 5 Sumo Dead Lift High Pull, 5 Burpee Jump Over the Box, 20 Du

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 20.4.17 (GM)

PRO/ROOKIES: 5 Rounds for time 400 m Run, 7/4 Muscle Up or 8 Ring Dips, 8 Box Jump.

HEAVY DAY:

A. 4*8 Dead lift
B. 4*10 Loaded Pull Ups
C. 3 Super set 15 Ring Row 15 Pull over
D. 3 Super set 8 Loaded Chin Ups, 10 Loaded Dips.



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WOD 30.12.17 (MGW)

PRO/ROOKIES: 10 min AMRAP 9 Front Squat RX 50 kg, 7 Jump Over the Bar Burpee, 5 Muscle Up/Ring Dips. 2 min REST then For time 21 Hang Power Snatch, 25 DU, 15 Hang Power Snatch, 50 DU, 9 Hang Power Snatch 75 DU 10 min Cap.

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 2.12.16 (G)

PRO/ROOKIES: Skill Muscle Up. WOD 15 min EMOM 1st 7/4 Muscle Up, 7 Ring Rows false grip + 7 ring dip, 2nd 10/7 Jump Over the box 3rd min 15/12 Sit Ups.

HEAVY DAY: 4*20 back rack loaded lunges Super set 4*8 strict deficit hand stand push ups. 4*8 muscle clean super set, 4*8 close grip bench press, 4*8 max long jump super set 4*20 Russian twist



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WOD 9.11.16 (G)

PRO/ROOKIES: 12 min EMOM 1st min 6/3 Muscle Up or 6 Ring Dips, 2nd 7/5 Burpee Box Jump, 3rd min 12/10 Sit Ups

HEAVY DAY: Front Squat 4×8, Pull Ups 4×8 (weighted), One Arm Row 4×10 (each), 3×3 Rope Climb super set 3×8 Bench Press close grip.



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WOD 24.10.16 (G)

PRO/ROOKIES: 15 min EMOM 1st min 6/3 Muscle Up or 8 Ring pull ups/Ring Rows, 2nd min 12/8 Push Ups, 3rd min 30 sec max air squat.

Master Class: 21 Thrusters RX 40 kg 7 ring muscle up, 15 Thrusters, 5 ring muscle up, 9 Thrusters, 3 ring muscle up, 7 min Cap. 5 min Rest then 7 min AMRAP – 5 Dead Lift RX 120 kg 7 Burpees Jump Over the Bar, 25 DU.

HEAVY DAY: Back squat 4*8, lunges front rack load 4*16 (8R+ 8L), 4*8 Bench press,
3*8 Loaded Dips, 3*failure deficit push ups.



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