Tagged as: CHEST TO BAR PULL UPS

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WOD 21.9.19 (MGW)

PRO/R00KIES: 5 Rounds for time, 5 reps Bear Complex RX 60 kg, 12 Chest to Bar Pull Ups, 200 m Run.

ENDURANCE WOD: TABATA a. Battle Ropes, b. Row, c. Burpees, d. Assault. 2 min REST Between tabata.

HEAVY DAY:
A. 4*8 Shoulder Press
B. 3*40 m Sled Sprint Push
C. 4 Super set 20 Standing Arnold alternate shoulder presses, 20 step elevated Single leg bridges
D. 3 Tri set 20 alternate dumbbell front shoulder raises, 20 Band Reverse flies, 8 single dumbbell dead lifts.

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WOD 14.9.19 (MGW)

PRO/R00KIES: For time
9 Thruster RX 40 kg, 9 Chest to Bar Pull Ups, 500 m Run,
12 Thruster RX 40 kg, 12 Chest to Bar Pull Ups, 500 m Run,
15 Thruster RX 40 kg, 15 Chest to Bar Pull Ups, 500 m Run,
21 Thruster RX 40 kg, 21 Chest to Bar Pull Ups, 500 m Run,

ENDURANCE WOD: 3 Rounds for time Relays 2*400 m Row, 2*400 Run, 2*15 Cal Assault.

HEAVY DAY:
A. 4*8 Shoulder Press
B. 3*40 m Sled Sprint Push
C. 4 Super set 20 Standing Arnold alternate shoulder presses, 20 step elevated Single leg bridges
D. 3 Tri set 20 alternate dumbbell front shoulder raises, 20 Band Reverse flies, 8 single dumbbell dead lifts.

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WOD 10.9.19 (MGW)

PRO/ROOKIES: For time 50/40 Alternating Single Rack Lunges RX 24 kg, 25/20 Chest to Bar Pull Ups/Pull Ups, 500 m Run, 100 DU/SU, 500 m Run, 25/20 Chest to Bar Pull Ups, 50/40 Alternating Single Rack Lunges.

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 5.9.19 (GW)

PRO/R00KIES: 20 min EMOM 1st 15 Wall Ball Shots RX 20 lb, 2nd 35 DU/50 SU, 3rd 12 Pull Ups, 4th 20/15 V Ups.

MASTER CLASS: 20 min EMOM 1st 10 DB Thrusters RX 22,5 kg, 2nd 50 DU, 3rd 12 Chest to Bar, 4th 20 V Ups.

HEAVY DAY:
A. 4*5 Back Squat
B. 3*16 Farmer Loaded back step Lunges
C. 4 Super set 8 Bench Press 10 bicep curls bar
D. 3 Tri set 15 Pull Over, 12 Loaded Dips, 20 alternate dumbbell hummer curls

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WOD 27.8.19 (MGW)

PRO/ROOKIES: 20 min EMOM 1st 100 m Farmer Walk RX 24 kg each hand, 2nd 50 DU, 3rd 12 Chest to Bar Pull Ups/Pull Ups, 4th 20 alternating Overhead Lunges Plate Loaded RX 20 kg, 5th REST.

HEAVY DAY:
A. 4*10 Front squat
B. Super set 4*12 single leg hip thrusters – 4*10 Shoulder Press
C. Super set 3*12 KB Swing – 3*12 dips loaded if possible
D. Tri Set 3 * 1 min Plank – 20 Obligue sit ups – 20 superman back extensions

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ΚΑΛΟ ΚΑΛΟΚΑΙΡΙ!! 3.8.19 (MGW)

PRO/R00KIES: 21 Clusters RX 40 kg, 42 Toes to Bar, 600 m Run, 15 Clusters RX 50 kg, 30 Pull Ups, 400 m Run, 9 Clusters RX 60 kg, 18 Chest to Bar Pulls, 200 m Run.

ENDURANCE: 5 sets 200 m Run with 1 min Rest between sets. Then 16 min EMOM 1st min 9 Burpees Jump Over the box, 2nd 12 Cal Assault, 3rd 12 Cal Ski Erg, 4th REST.

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. Triset 40 Mountain climbers, 30 Crunches, 15 sec Hanging L Hold

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WOD 30.7.19 (MGW)

PRO/ROOKIES: 20 min AMRAP 10 Dead Lift RX 60 kg, 5 Hang Power Clean RX 60 kg, 10 Chest to Bar Pull Ups, 400 m Run.

HEAVY DAY:
A. 4*10 Front squat
B. Super set 4*12 single leg hip thrusters – 4*10 Shoulder Press
C. Super set 3*12 KB Swing – 3*12 dips loaded if possible
D. Tri Set 3 * 1 min Plank – 20 Obligue sit ups – 20 superman back extensions

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WOD 22.7.19 (MGW)

PRO/ROOKIES: 20 min AMRAP 400 m Run, 10 Sumo Dead Lift High Pull RX 40 kg, 10 Chest to Bar Pull Ups

HEAVY DAY:
A. 4*10 Front squat
B. Super set 4*12 single leg hip thrusters – 4*10 Shoulder Press
C. Super set 3*12 KB Swing – 3*12 dips loaded if possible
D. Tri Set 3 * 1 min Plank – 20 Obligue sit ups – 20 superman back extensions

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WOD 16.7.19 (MGW)

PRO/ROOKIES: For time – 27/21 Front Squat RX 60 kg, 27/21 Chest to Bar, 200 m Run, 21/15 Front Squat, 21/15 Chest to Bar, 400 m Run, 15/9 Front Squat, 15/9 Chest to Bar, 600 m Run.

HEAVY DAY:
A. 4*10 Front squat
B. Super set 4*12 single leg hip thrusters – 4*10 Shoulder Press
C. Super set 3*12 KB Swing – 3*12 dips loaded if possible
D. Tri Set 3 * 1 min Plank – 20 Obligue sit ups – 20 superman back extensions

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Team WOD 4.7.19 (GW)

PRO/R00KIES: Couples – 800 m Run, 21-15-9 OH Squat RX 40 kg, Chest to Bar Pull Ups, 800 m Run.

MASTER CLASS: Couples – 800 m Run, 27-21-15 OH Squat RX 50 kg, Chest to Bar Pull Ups, 800 m Run.

HEAVY DAY:
A. 4*8 Dead lift
B. Super set 3*16 Farmer load Bulgarian Split squat – 3*12 pull ups Loaded if possible with med ball between legs
C. Super Set 3*16 dumbbell row (8+8) – 3*15 Pull over
D. Tri set 3*45 sec elbow side plank – 30 sec Reverse Crunches

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