Tagged as: PULL UPS

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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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BENCHMARKS SATURDAY 24.8.19 (MG)

PRO/R00KIES: 12 min of CINDY – AMRAP 5 Pull Ups, 10 Push Ups, 15 Air Squat, 3 min REST then ANNIE 50-40-30-20-10 Sit Ups, DU.

ENDURANCE: 3 Rounds 3 min Max Cal Ski Erg.
3 Rounds FT 600 m Run 3 min Cap.
3 min REST between Rounds.

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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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 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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Benchmark Saturday 13.7.19 (G)

PRO/R00KIES: BARBARA 5 Rounds for time 20/10 Pull Ups, 30/15 Push Ups, 40/20 Sit Ups, 50/25 Squat, 3 min Strict REST.

ENDURANCE: Three 6 min AMRAPs with 3 min REST between.
a.20 Cal Row, 10 Box Jumps 60 cm,
b.20 Cal Assault, 50 DU,
c.20 Cal Ski Erg, 9 Burpees.

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 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)

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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)

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WOD 15.6.19 (GW)

PRO/R00KIES: 10 Rounds for time 3 Squat Clean RX 60 kg, 6/5 Burpees, 9/7 Pull Ups

ENDURANCE:
4 min Max ROW, 1 min REST, 4 min Max Assault, 1 min REST, 4 min Max Ski Erg, 1 min REST,
3 min Max ROW, 1 min REST, 3 min Max Assault, 1 min REST, 3 min Max Ski Erg, 1 min REST,
2 min Max ROW, 1 min REST, 2 min Max Assault, 1 min REST, 2 min Max Ski Erg, 1 min

REST,
HEAVY DAY:
A. 4 Super set 30 m Lunges one arm front rack, 15 db Dead Lifts
B. 3 Super set 10 Sumo Squat High Pull, 10 Dips Loaded if Possible
C. 4 Super set 15 Push Ups Loaded if possible, 10 Hammer db curls
D. 3 Super set 10 one arm db Row, 10 db French extensions
E. 3 Super set 25 Crunches, 30 sec max L hold from parallettes.

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Hero WOD Murph 25.5.19 (GM)

PRO/R00KIES: For Time 1600 m RUN, 100 Pull Ups, 200 Push-Ups, 300 Air Squats, 1600 m Run.

ENDURANCE TEAM WOD: 4 Team mates For time 1600 m Run, 200 cal Assault, 3200 m ROW

HEAVY DAY:
A. 4* 2 min MAX meter Sled Push
B. 3 Super Set 12 Shoulder Press, 20 Swiss Ball Leg Curl
C. 3* 2 min Max meter Backward Sled drag, 12 Side shoulder raises
D. 3 Super Set 24 Around the world Shoulder exercise (plate 12L/12R), 12 Barbell bicep Curls.
E. 3*20 – 15 GHD sit ups, 20- 15 Swiss Ball Pikes
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