Tagged as: RING MUSCLE UP

18.3 Open CrossFit Games WOD 12.3.18 (MGW)

PRO/ROOKIES: 2 rounds for time of: 100 DU/SU, 20 overhead squats RX 50 kg, 100 DU/SU, 12 Ring Muscle-Ups/Chest to bar or Pull Ups, 100 DU/SU, 20 Dumbbell snatches RX 22,5 kg, 100 DU/SU, 12 Bar Muscle-Ups/Chest to bar or Pull Ups

Time cap: 14 min.

HEAVY DAY:

A. 4*5 back squat
B. 4*8 bench press super sets 4*16 step back lunges farmer loaded
C. 3 dips max effort + 15-20 leg curl Swiss ball
D. 3 super Set 20 Russian twist + 20 mountain climbers.



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WOD 8.2.18 (GW)

PRO/ROOKIES: 10 min Ladder 2,4,6,8,10,12,14,16 etc, Power Clean RX 60 kg, Ring Dips, PRO start the dips with a muscle up.

MASTER CLASS:

For time 12,9,6 Hang Squat Clean RX 80 kg, Burpee Bar Muscle Up

HEAVY DAY:

A. 4*8 Dead lift
B. 4*8 Bench press
C. 3 Super set 15 Ring Push Ups 15 Pull over
D. 3 Super set 10 Loaded Dips, 10 strict toes to bar



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WOD 30.1.18 (GWM)

PRO/ROOKIES: 15 min EMOM 1st 5/3 Ring Muscle Up or 8 Ring Pull Ups, 2nd 8 Dead Lift RX 100 kg, 3rd REST. 2 min REST then 3 sets of 1 min Max effort DU with 1 min rest between efforts.

HEAVY DAY:

A. 4*5 Back Squat
B. 3*16 Front Rack Loaded Lunges Super Set 3*15 Swiss Ball Leg Curl
C. 4*5 Bench Press
D 3*12 Dips Super Set Max Effort Push Ups



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WOD 7.11.17 (MGW)

PRO/ROOKIES: 5 Rounds For Time 9 Dead Lift RX 100 kg, 7 Ring Muscle Up/8 Ring Pull Ups or 8 Strict Chin Ups, 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 19.10.17 (WG)

PRO/ROOKIES: 15 min EMOM 1st 16 OH Lunges RX 40 kg, 2nd 7/5 Strict Ring Pull Ups or Pull Ups, 3rd 16/12 Obligue Sit Ups

MASTER CLASS 15 min AMRAP 10 OH Lunges RX 50 kg, 5 Ring Muscle Up, 10 (5+5) one arm Russian KB Swing

HEAVY DAY

10,8,6,8,10 Dead lift
10,8,6,8,10 Pull ups loaded if possible
3 super Set 15 slow swiss ball hamstring curls + 12 Narrow grip barbell Row
3 tri sets 16 (8+8) dumbbell single leg dead lift, 12 Chin ups, 10 slow standing reverse flys.



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WOD 26.9.17 (MGW)

PRO/ROOKIES: 18 min AMRAP 200 m Run, 9 Hang Power Snatch RX 40 kg, 9 Ring Dips Pro start the ring dips every time with a muscle up

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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FO


WOD 14.6.17 (G)

PRO/ROOKIES:
9 Ring Muscle Up/Chest to Bar Pull Ups, 9 Jump over the box,
15 Chest to Bar Pull Ups/Pull Ups, 15 Jump over the box,
21 Pull Ups, 21 Jump over the box,
15 Chest to Bar Pull Ups/Pull Ups, 15 Jump over the box,
9 Ring Muscle Up/Chest to Bar Pull Ups, 9 Jump over the box. CASH OUT 50 Sit 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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WOD 1.3.17 (G)

PRO/ROOKIES: 18 min EMOM 1st min 5/3 Ring Muscle Up or 7 Ring Dips, 2nd min 10/8 Jump over the box 3rd min 15/12 V Sit Ups.

HEAVY DAY:
A. 4*5 Dead lift
B. 3*16 OH Lunges super set 8 single leg dumbbell dead lift
C. 4*10 Strict loaded pull ups
D. 3* 12 – 15 inverted row super set 15 dumbbell pull over.
E. 4 *15-20 GHD obligue sit ups



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WOD 27.1.17 (MG)

PRO/ROOKIES: 15 min AMRAP Buy in 1000 m Run Run, 5/3 Muscle Up or 7 ring dips, 9/7 Box Jump, 12/9 Toes to Bar.

HEAVY DAY:

A. 3 Super Sets 20 m Sled Push + 30 Sec Double Slam Buttle Ropes
B. 3 Super Sets 8 Shoulder press + 3 leg less Rope Climb / 8 chin ups strict
C. 3 giant sets 5 Box Jump RX 75 cm + 12 Back Shoulder raises + 12 Bicep Curls Barbell , 10 GHD loaded back extensions.



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