Tagged as: 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)

Book your Class


FitnessArt

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.



Book your Class


FitnessArt


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.



Book your Class


FitnessArt


WOD 27.11.18 (GW)

PRO/ROOKIES: 12 min Ladder 3,6,9,12,15,18,21… Hang Power Clean RX 40 kg, Thrusters RX 40 kg, Chest to Bar/ Pull Ups. Buy in 50 Sit 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



Book your Class


FitnessArt


WOD 24.11.18 (GM)

PRO/ROOKIES: 12/10 min Chelsea EMOM 5 Pull Ups, 10 Push Ups, 15 Squat. Then ANNIE For time 50-40-30-20-10 DU/SU, Sit Ups 12 min Cap. (ROOKIES 2 min REST BETWEEN Benchmarks)

ENDURANCE WOD: TABATA Ski Erg, 1 min REST, TABATA ASSAULT bike, 1 min REST, TABATA Sit Ups, 1 min REST, TABATA Row.

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



Book your Class


FitnessArt


Benchmark Tuesday 30.10.18 (GW)

PRO/ROOKIES: Fran 21-15-9 Thruster RX 42 kg, Pull Ups (10 min Cap for the fran). Cash out 50 Sit Ups.

HEAVY DAY

4 Super Set 8 Dead Lift + 8 Bench Press
3 Super Set 15 Banded Hips thrusters + 15 Dips loaded if possible
3 Super Set 16 Back step Lunges with plate shoulder press + 15 Push Ups Loaded if possible
3 Super Set 12 KB Swing + 8 Strict Toes to Bar



Book your Class


FitnessArt


WOD 9.10.18 (GW)

PRO/ROOKIES: 6 min AMRAP 12 Front Rack Lunges RX 40 kg, 9 Pull Ups. Then 1000/800 m Run 6 min Cap. Then 6 min AMRAP 12 Front Rack Lunges RX 40 kg, 9 Pull Ups.

HEAVY DAY

4 Super Set 8 Dead Lift + 8 Bench Press
3 Super Set 15 Banded Hips thrusters + 15 Dips loaded if possible
3 Super Set 16 Back step Lunges with plate shoulder press + 15 Push Ups Loaded if possible
3 Super Set 12 KB Swing + 8 Strict Toes to Bar



Book your Class


FitnessArt


Benchmark Saturday ANGIE 6.10.18 (G)

PRO/ROOKIES: ANGIE 100/50 Pull Ups, 100/60 Push Ups, 100/70 Sit Ups, 100/80 Air Squat

ENDURANCE WOD: EVERY 5 min For 30 min

A. 1 min MAX Cal Ski Erg + 400
B. 1 min MAX DU + 400 m RUN
C. 1 min MAX Assault + 400 m Run

3 min REST then 3 Rounds of 30 sec max mountain climbers + 30 sec max V Ups + 1 min REST.

HEAVY DAY

4 Super Set 20 m Walking loaded Lunges + 8 Shoulder Press
3 Super Set 10 Lateral Lunges one arm kb rack loaded + 8 one arm bottoms up kb press
3 Super Set 8 Narrow grip bench press + 8 Barbell bicep curls
3 Super Set 15 Parallete shoot through + 15 med ball wall ball sit ups



Book your Class


FitnessArt


WOD 2.10.18 (WG)

PRO/ROOKIES: For time – 7 Power Clean, 7 Hang Power Clean, 7 Front Squat RX 60 kg, 21 Pull Ups, 5 Power Clean, 5 Hang Power Clean, 5 Front Squat, 15 Chest to Bar/Pull Ups RX 70 kg, 3 Power Clean, 3 Hang Power Clean 3 Front Squat RX 80 kg, 9 Bar Muscle Up/Chest to Bar

HEAVY DAY

4 Super Set 8 Dead Lift + 8 Bench Press
3 Super Set 15 Banded Hips thrusters + 15 Dips loaded if possible
3 Super Set 16 Back step Lunges with plate shoulder press + 15 Push Ups Loaded if possible
3 Super Set 12 KB Swing + 8 Strict Toes to Bar



Book your Class


FitnessArt


UA-17579210-1