Tagged as: CHIN UPS

Reopening WOD 15.6.20 (MGW)

PRO/ROOKIES: 15 min AMRAP 9 Dead Lift RX 70 kg, 7 Strict Pull Ups, 200 m Run

HEAVY DAY:
4*8 Back Squat
3*16 Goblet Lunges
3*15 Swiss Ball Leg Curls
4*8 Bench Press
3*10 Arnold Presses
3*10 DB Bicep Curls
3*15 Sit Ups

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Team WOD 18.2.19 (MWG)

PRO/ROOKIES: Couples 8 Rounds for time 200 m Run, 7 Power Clean and Jerk RX 60 kg, 7/5 Strict Chin Ups. 20 min Cap.

HEAVY DAY
A. Super set 4*8 Front squat – 4*3 Peg board climb or Leg less rope climb or 8 Chin ups strict
B. Super set 3*20 Back Rack loaded lunges – 3*12 Inverted row feet on a box.
D. Super set 3*16 Renegade Row – 3* 12 Ring Dips
D. Super set 3*20 Sit Ups crossed arms weighted if possible – 3*15 GHD Back Extensions.

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WOD 11.10.18 (MG)

PRO/ROOKIES: 20 min AMRAP 400 m Run, 10/7 Strict Hand Stand Push Ups, 10/7 Strict Chin Ups, 35 DU.

MASTER CLASS

”FRANTASY LAND”

For Time
21-15-9 reps of:
Thrusters (95/65 lb)
Pull-Ups
15-12-9 reps of:
Thrusters (115/85 lb)
Chest-to-Bar Pull-Ups
12-9-6 reps of:
Thrusters (135/95 lbs)
Bar Muscle-Ups

HEAVY DAY

4 Super Set 8 Front Squat + 2 Rope Climb
3 Super Set 10 Bulgarian split squat + 8 Pendley Rows
3 Super Set 8 Sumo Squat High Pull + 10 Strict Pull Ups
3 Super Set 15 Leg curl swiss ball + 20 GHD sIt Ups



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WOD 29.7.18 (MGW)

PRO/ROOKIES: 20 min AMRAP 10 Thruster RX 50 kg, 10/8 Chin Ups, 250/200 m Run.

HEAVY DAY

A. 4*5 Back Squat
B. 3 Supers set 16 Farmer Loaded back step Lunges, 10 Bench Press
C. 3 Super set Max Effort Push Ups, 10 bicep curls barbell
D. 3 Tri set 15 Pull Over, 12 Loaded Dips, 20 alternate dumbbell hummer curls



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WOD 17.7.18 (GW)

PRO/ROOKIES: 18 min EMOM: 1st min 9 Dead Lift RX 100 kg, 2nd 12/9 Strict Chin Ups, 3rd 20/15 Sit Ups.

HEAVY DAY

A. 4*5 Back Squat
B. 3 Supers set 16 Farmer Loaded back step Lunges, 10 Bench Press
C. 3 Super set Max Effort Push Ups, 10 bicep curls barbell
D. 3 Tri set 15 Pull Over, 12 Loaded Dips, 20 alternate dumbbell hummer curls



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22.6.15 (GM)

PR0/ROOKIES: 20 min AMRAP 3/2 Wall Walk, 8/6 Strict Ring Pull Ups/Chin Ups, 400 m Run.

HEAVY DAY

A. Super set 4*8 THRUSTER
B. Super Set 4*12 side shoulder raises – 4 *15 Hip Thruster barbell
C. Super Set 4* lateral lunges 10 each side – 12 Ring Push Ups
D. 3 set 25 sec L Hold
E. 3 set 1 min side plank



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WOD 23.2.18 (MG)

personal programming

PRO/ROOKIES: 5 Rounds for time 200 m Run, 9/7 Jump over the box, 10/7 Strict Chin Ups, 25 DU.

HEAVY DAY:

A. 4*8 Loaded Pull Ups
B. 4*10 Bulgarian split squat farmer load
C. 3 Super set 12 Single arm dumbbell Row 15 banded Hip thrusters
D. 3 12 Arnold press Super set 12 Loaded sit Ups



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WOD 3.1.18 (MGW)

PRO/ROOKIES: For time 20 min AMRAP – 25/20 KB Swing RX 24 kg, 50/40 Goblet Lunges RX 24 kg, 25/20 Chin Ups. Every time you broke the reps 25 DU/40 single unders.

HEAVY DAY:

A. 4*5 Shoulder Press
B. 3 super set 2 Rope climb ,20 m Sled
C. 3 super set 12 KB swing, 10 bicep curls
D. 3 Super set 10 Shoulder Side Raises max effort narrow Push Ups



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WOD 29.11.17 (MG)

PRO/ROOKIES: 20 min AMRAP 7/5 Push Ups, 7/5 Strict Chin Ups, 7/5 Box Jumps, 200 m Run

HEAVY DAY:

A. Super set 4*5 Βαck squat – 4*3 Leg less rope climb or 8 Chin ups strict
B. Super set 3*8 Front loaded lunges (no alternate legs 8+8) – 3*12 Inverted row (a teammate hold your feet)
C. Super set 3*12 Strict pull ups – 3*12 dumbbell sited tricep extensions
D. Three set 3*20 Russian twist – 3*20 Superman back extensions – 3*15 V ups



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WOD 18.11.17 (MGW)

personal programming

PRO/ROOKIES: 20 min AMRAP 9/7 OH Squat RX 50 kg, 9/7 Strict Chin Ups, 9/7 Jump Over the Bar Burpees. Every 2 Rounds 400 m Run.

HEAVY DAY

A. Super set 4*8 Dead lift – 4*8 Bench Press
B. Super set 3*16 Farmer Alternate Box Step Up – 3*8 Shoulder Press
C. Three Set 3*8 dumbbell front raises – 3*12 Ring push ups – 3*10 Barbell Curls
D. Super set 3*12 Strict leg raises (απο το μονόζυγο)



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VIRTUAL TRAINING