Tagged as: STRICT PULL UPS

WOD 5.1.18 (MG)

PRO/ROOKIES: For time 10,9,8,7,6,5,4,3,2,1 Strict Pull ups, Front Squat RX 60 kg, Ring Dips. Cash out 50 Sit Ups.

ENDURANCE WOD: Every 6 min for 36 min a. 1000 m Row, b. 1000 m Ski Erg, c. 50 Cal Assault Bike.

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



Book your Class


FitnessArt


WOD 19.10.17 (WG)

PRO/ROOKIES: 15 min EMOM 1st 16 OH Lunges RX 40 kg, 2nd 7/5 Strict Ring Pull Ups or Pull Ups, 3rd 16/12 Obligue Sit Ups

MASTER CLASS 15 min AMRAP 10 OH Lunges RX 50 kg, 5 Ring Muscle Up, 10 (5+5) one arm Russian KB Swing

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 slow standing reverse flys.



Book your Class


FitnessArt


Team WOD 12.10.16 (MGW)

PRO/ROOKIES: Couples 5 Rounds for time – 15/12 Unbroken Wall Ball Shots RX 20 Lb, 16/12 Plank Dumbbell Row RX 20 kg each hand, 200 m Run. BUY IN 50 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



Book your Class


FitnessArt


UA-17579210-1