Tagged as: PULL UPS

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WOD 22.2.20 (GW)

PRO/ROOKIES: 20 min EMOM ODD Chelsea 5/3 Pull Ups, 10/7 Push Ups, 15/10 Squat, EVEN 7 Hang Power Clean RX 60 kg.

ENDURANCE WOD:
2 min Burpee Tyre Flip Jump through, 2 min REST, 2 min Speed Fit, 2 min REST, 2 min Assault, 2 min REST,
2 min Burpee Tyre Flip Jump through, 1 min REST, 2 min Speed Fit, 1 min REST, 2 min Assault, 1 min REST,
2 min Burpee Tyre Flip Jump through, 30 sec REST, 2 min Speed Fit, 30 sec REST, 2 min Assault, 30 sec REST.

HEAVY DAY:
A. super set 5*40 m Sled + 3 Rope climbs
B. Three set 5* 8 Shoulder Press + 8 Box Jump 75 cm + 15 GHD Sit Ups loaded
C. Three set 5*20 m Farmer Walking Lunges + Max Ring Rows + 12 Ghd back extensions

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WOD 20.2.20 (GW)

PRO/ROOKIES:
7 min AMRAP 20 Suitcase Walking Lunges RX 20 kg, 9 Pull Ups, 2 min Rest,
5 min AMRAP 16 Suitcase Walking Lunges RX 20 kg, 7 Pull Ups, 2 min Rest,
3 min AMRAP 8 Suitcase Walking Lunges RX 20 kg, 5 Pull Ups.

MASTER CLASS:

7 min AMRAP 20 Suitcase Box Step Ups RX 20 kg, 9 Pull Ups, 2 min Rest,
5 min AMRAP 16 Suitcase Box Step Ups RX 20 kg, 7 Chest to Bar, 2 min Rest,
3 min AMRAP 8 Suitcase Box Step Ups RX 20 kg, 5 Bar Muscle Up.

HEAVY DAY:
A. super set 4*5 Dead Lift + 10 Bench Press
B. super set 3*20 box step up + Max decline push ups
C. three set 3*10 Single leg db dead lift + 12 Dips + 12 french press seated
D. three Set 20 loaded sit ups + 15 side throws + 8 strict toes to bar

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Hero WOD Bell 15.2.20 (GW)

PRO/ROOKIES: 3 Rounds for time 21 Dead Lift RX 80 kg, 15 Pull Ups, 9 Front Squat RX 80 kg.

ENDURANCE WOD: 2 Sets of 90 sec Fast, 90 sec easy, 45 sec fast, 45 easy. 2 min REST.

Stations: 1.Row, 2. Speed Fit, 3. Assault.

HEAVY DAY:
A. super set 5*40 m Sled + 3 Rope climbs
B. Three set 5* 8 Shoulder Press + 8 Box Jump 75 cm + 15 GHD Sit Ups loaded
C. Three set 5*20 m Farmer Walking Lunges + Max Ring Rows + 12 Ghd back extensions

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WOD AMRAP HELEN 25.1.20 (MGW)

PRO/R00KIES: 20 min AMRAP Helen 400 m Run, 21 KB Swing RX 24 kg, 12 Pull Ups.

ENDURANCE WOD:
1000/800 m Speed Fit 7 min Cap, 1000/800 m Ski Erg 7 min Cap, 60/50 Cal Assault 7 min Cap,
500/400 m Speed Fit 3 min Cap, 500/400 m Ski Erg 3 min Cap, 30/25 Cal Assault 3 min Cap,
200/150 m Speed Fit 1 min Cap, 200/150 m Ski Erg 1 min Cap, 12/9 Cal Assault 1 min Cap.

HEAVY DAY:
12,8,6,8,10 Front Squat
12,8,6,8,10 Bench Press
3 super Set 20 (10+10)farmer loaded back Lunges + 15 dumbbell bench press
3 tri sets 16 Lateral Lunges (8L/8R) + 10 Strict Toes to Bar + 1 min Side Plank (each side)

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WOD + Benchmark 16.1.20 (GW)

PRO/ROOKIES: 5-7-9 Front Squat RX 60 kg, Strict Hand Stand Push Ups. 6 min Cap. Then Fran 21-15-9 Thruster RX 40 kg, Pull Ups.

MASTER CLASS: 5-7-9 Front Squat RX 80 kg, Strict deficit Hand Stand Push Ups. 5 min Cap. Then Heavy Fran 21-15-9 Thruster RX 50 kg, Strict Pull Ups.

HEAVY DAY:
12,8,6,8,10 Dead lift
12,8,6,8,10 Pull ups loaded if possible
3 super Set 15 slow Swiss ball curls + 12 Narrow grip barbell Row
3 tri sets 16 (8+8) dumbbell single leg dead lift, + 12 Chin ups + 20 GHD oblique Sit Ups

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Benchmark Saturday double Helen 11.1.20 (MGW)

PRO/R00KIES: For Time 3 rounds 800 m Run, 42 Kettlebell Swings RX 24 kg, 24 Pull Ups.

ENDURANCE WOD: The GHOST – 6 rounds of:
1 minute of rowing
1 minute of burpees
1 minute of double unders
1 minute rest

HEAVY DAY:
12,8,6,8,10 Front Squat
12,8,6,8,10 Bench Press
3 super Set 20 (10+10)farmer loaded back Lunges + 15 dumbbell bench press
3 tri sets 16 Lateral Lunges (8L/8R) + 10 Strict Toes to Bar + 1 min Side Plank (each side)

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12 Days of Christmas FitnessArt edition 30.12.19 (GW) ΚΑΛΗ ΜΑΣ ΠΡΩΤΟΧΡΟΝΙΑ!!

PRO/ROOKIES:
1. 1 Power Clean 40 kg
2. 2 Hang Power Clean RX 40 kg
3. 3 Shoulder to OH RX 40 kg
4. 4 Front Squat RX 40 kg
5. 5 Pendley Rows RX 40 kg
6. 6 Push Ups
7. 7 Burpees
8. 8 Pull Ups
9. 9 Toes to Bar
10. 10 Sumo Dead Lift High Pull RX 40 kg
11. 11 Thrusters RX 40 kg
12. 12 Front Rack Lunges RX 40 kg (6L/6R)

HEAVY DAY:
A.
4*8 Front Squat
3*10 (10L+10R) Farmer Loaded Split Squat rear foot step elevated
3*10 (12L +12R)Goblet Lateral Lunge
3*15 Leg Curl Swiss Ball

3*12 Strict Toes to Bar
3*20 Russian Twist
3*1 min Side Plank

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WOD 19.12.19 (GW)

PRO/R00KIES: 5 min to find 1 Rep MAX Snatch. 3 min REST. Then -For time 21-15-9-7 OH Squat RX 40 kg, Pull Ups. 12 min Cap

MASTER CLASS: 5 min to find 1 Rep Max Snatch. 3 min REST. Then – For time 21-15-9-7-5 OH Squat RX 50 kg, Chest to Bar Pull Ups 12 min Cap.

HEAVY DAY:
4 Super Set 8 Bench Press + 10 Pendley Rows
3 Super Set 10 DB Arnold Shoulder Press + 10 Loaded Chin Ups
3 Super Set 12 Dips loaded, 12 DB Pull Over
3 Super Set 15 KB High Pull, Max Narrow Grip Push Ups

3 Super Set 15 Swiss Ball Plan Roll Out + 20 Reverse Crunches
3*16 GHD Back Extensions

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Benchmark Saturday ANGIE 7.12.19 (MGW)

PRO/R00KIES: ANGIE. For time 100 Pull Ups, 100 Push Ups, 100 Sit Ups, 100 Squat.

ENDURANCE WOD: TABATA A. Tyre Flips Jump on/off, B. Speed Fit, C. Ski Erg, D. Burpees Bar Touch.

HEAVY DAY:
4*8 Dead Lift
4*3 Rope Climb
4*40 m Sled Push
4*80 m Farmer Carry
4*20 GHD Obligue Sit Ups
3*30 Sec Max Reps Mountain Climbers

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Hero WOD “Tillman” 23.11.19 (MGW)

PRO/R00KIES: 7 Rounds for time: 7 Dead Lift RX 140 kg, 200 m Run, 15 Pull Ups. 45 sec Strict REST.

ENDURANCE WOD:
5 stations of WORK.
5 sets 30 sec WORK 30 sec Rest.
1 min Rest Between each station.
A. Speed Fit
B. Battle Ropes
C. Prison Style Assault Bike
D. Ski Erg
E. Box Jump

HEAVY DAY:
A.4 Super Sets 40 m backward Sled Drag + 40 m Farmer Carry.
B.3 Super Sets 20 m Waiters Walking Lunges every 10 m switch sides + 30 Sec max lateral steps with band 2 Steps left,2 right.
C.4 Super Sets 5 Barbell Shoulder Press + 12 Arnold Press.
D.3 Super Sets 12 Barbell Curls + 12 Narrow Grip dumbbell tricep presses.
E. 3 Tri Set 10 Strict Toes to Bar, 16 obligue GHD Sit Ups, 30 Sec Side Plank each side (raise the leg if possible)

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