Tagged as: CHIN UPS

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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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WOD 2.10.17 (MGW)

PRO/ROOKIES: For time 1000 m Run, 50/40 Front Squat RX 60 kg, 50/40 Chin Ups, 50/40 KB Swing

HEAVY DAY:

4*8 Back Squat
3*20 Front Rack Lunges
3*15 Hip Thrusters
4*8 Push Press
3 super Set 10 Shoulder Side Raises + 10 Barbell Bicep Curls



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