Tagged as: CHEST TO BAR PULL UPS

.

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

Book your Class


FitnessArt

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

Book your Class


FitnessArt

WOD 27.6.19 (GWM)

PRO/R00KIES: Four rounds for time 9 Snatch RX 50 kg, 12 Chest to Bar/Pull Ups, 400 m Run.

MASTER CLASS: ISABEL – For time 30 Snatch RX 60 kg, 30 Chest to Bar, 15 Bar Muscle Up, 1000 m Run.

HEAVY DAY:
A. 4 Super set 10 Back Squat, 20 Leg Curl Swiss Ball
B. 3 Super set 20 Jump Squat , 30 sec side steps with band (2 steps right/ 2 steps left)
C. 4 Super Set 10 Bench Press, 10 Pendley Rows
D. 3 Super Set 10 Incline db Bench Press, 10 Pull Ups
E. 3 Super set 20 Obligue GHD Sit Ups, 45 sec Side Plank (elbow)

Book your Class


FitnessArt

WOD 20.6.19 (WG)

PRO/R00KIES: For time 21-15-9-5 Dead Lift RX 100 kg, Chest to Bar Pull Ups/Pull Ups. Cash Out 30 Burpees.

MASTER CLASS: For time 30 Burpees, 21-15-9-5 Dead Lift RX 100 kg, Chest to Bar Pull Ups. Cash Out 50 m Hand Walk.
HEAVY DAY:
A. 4 Super set 10 Back Squat, 20 Leg Curl Swiss Ball
B. 3 Super set 20 Jump Squat , 30 sec side steps with band (2 steps right/ 2 steps left)
C. 4 Super Set 10 Bench Press, 10 Pendley Rows
D. 3 Super Set 10 Incline db Bench Press, 10 Pull Ups
E. 3 Super set 20 Obligue GHD Sit Ups, 45 sec Side Plank (elbow)

Book your Class


FitnessArt

WOD 10.6.19 (MGW)

PRO/ROOKIES: For time A. 4 Rounds 7 Dead Lift RX 100 kg, 9 Chest to Bar Pull Ups, B. 800 m Run, C. 4 Rounds 7 Dead Lift RX 100 kg, 9 Chest to Bar. time Cap 18 min.

HEAVY DAY:
A. 4 Super set 8 Dead Lift , 20 Goblet Lunges
B. 3 Super set 20 Jump Squat (Plate Loaded if possible), 40 m Sled Push
C. 4 Super set 10 Shoulder Press, 10 Chin Ups (Loaded if possible)
D. 3 Super set 10 Arnold Press, 12 Ring Rows
E. 3 Super set 20 Plank KB transfers side to side (10L/10R), 25 reverse crunches

Book your Class


FitnessArt

WOD 3.6.19 (MGW)

PRO/ROOKIES: 20 min AMRAP 9 Chest to Bar, 12 Burpees, 20 Front Rack one arm Lunges RX 24 kg, 200 m Run.

HEAVY DAY:
A. 4 Super set 8 Dead Lift , 20 Goblet Lunges
B. 3 Super set 20 Jump Squat (Plate Loaded if possible), 40 m Sled Push
C. 4 Super set 10 Shoulder Press, 10 Chin Ups (Loaded if possible)
D. 3 Super set 10 Arnold Press, 12 Ring Rows
E. 3 Super set 20 Plank KB transfers side to side (10L/10R), 25 reverse crunches

Book your Class


FitnessArt

WOD 28.5.19 (MGW)

PRO/ROOKIES: For time 21-15-9-7 Front Squat RX 60 kg, Chest to Bar Pull Ups, 800 m Run.

HEAVY DAY:
Α. 4*12 Front Squat.
B. 3* 20 suitcase box step ups (10L+10R).
C. 3 Super Set 12 Strict Pull Ups, 15 loaded GHD back extensions.
D. 3 Super Set 15 Inverted Row , 15 narrow push ups (elbows close to the body – triceps) Loaded if possible.
E. 3 Super Set 20 Plank Dumbbell push pull, 20 Russian twists.

Book your Class


FitnessArt

WOD 23.5.19 (GW)

PRO/R00KIES: 15 min EMOM 1st 15 Wall Ball Shots RX 20 lb, 2nd 12 Chest to Bar Pull Ups/Pull Ups, 3rd 9 Dead Lift RX 100 kg.

MASTER CLASS: 15 min EMOM 1st 12 DB Thrusters RX 22,5 kg, 2nd 3 Bar Muscle Up, 9 Chest to Bar Pull Ups, 3rd 7 Dead Lift RX 120 kg.

HEAVY DAY:
A. 4*10 Dead Lift
B. 3* 20 Goblet Lateral Lunges (10L/10R)
C. 3 Super Set 12 Bench Press, 12 Sumo Dead Lift High Pull
D. 3 Super Set 12 Dips Loaded if possible , 12 Dumbbell Pull Over
E. 3 Super Set 10 Strict Toes to Bar, 30 sec Swiss Ball Plank Roll Out.

Book your Class


FitnessArt

WOD 7.5.19 (MGW)

PRO/ROOKIES:For time – 50 One Arm KB Front Rack Lunges RX 24 kg (25L/25R), 25 Chest to Bar Pull Up, 50 DU/SU, 30 One Arm KB Front Rack Lunges RX 24 kg (15L/15R), 15 Chest to Bar pull ups, 70/DU/SU, 20 One Arm KB Front Rack Lunges RX 24 kg (10L/10R), 10 Chest to Bar pull ups. 100 DU/SU.

HEAVY DAY:
Α. 4*12 Front Squat.
B. 3* 20 suitcase box step ups (10L+10R).
C. 3 Super Set 12 Strict Pull Ups, 15 loaded GHD back extensions.
D. 3 Super Set 15 Inverted Row , 15 narrow push ups (elbows close to the body – triceps) Loaded if possible.
E. 3 Super Set 20 Plank Dumbbell push pull, 20 Russian twists.

Book your Class


FitnessArt

WOD 22.4.19 (MGW)

PRO/ROOKIES: 21-15-9 Front Squat RX 60 kg, Chest to Bar Pull Ups. 1000 m Run.

HEAVY DAY:
Α. 4*8 Back Squat
B. 4*10 Goblet Lateral Lunges (10L+10R)
C. 4 Super Set 8 Bench Press, 16 Gorilla Alternating Row KB.
D. 3 Super Set 8 Pull Ups Loaded if possible, 8 Side Shoulder Raises
E. 3 Super Set 30 sec Side Plank adductor (each side), 20 GHD Sit Ups

Book your Class


FitnessArt

UA-17579210-1