Tagged as: RING MUSCLE UP

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Team WOD 4.9.19 (M)

PRO/R00KIES: Team of three. 2 Rounds of – 6 min AMRAP 10/7 Jump Over the Box RX 60 cm, 10/7 Cal Assault Bike, 10/7 Cal Ski Erg. 2 min REST, 1200 m Run 8 min Cap.
* Skil Ring Muscle Up.

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 29.8.19 (GW)

PRO/R00KIES: 18 min AMRAP 15 Toes to Bar/Knees to Chest, 12 Front Squat RX 40 kg, 9 Hang Power Snatch RX 40 kg.

MASTER CLASS: 18 min AMRAP 15 Toes to Rings, 12 Front Squat RX 40 kg, 9 Hang Power Snatch RX 40 kg, 5 Ring Muscle Up.

HEAVY DAY:
A. 4*8 Dead lift
B. Super set 3*16 Farmer load Bulgarian Split squat – 3*12 pull ups Loaded if possible with med ball between legs
C. Super Set 3*16 dumbbell row (8+8) – 3*15 Pull over
D. Tri set 3*45 sec elbow side plank – 30 sec Reverse Crunches

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Team WOD ”THE MAN GEORGE GEORGIADIS’’ 9.7.19 (MGW)

PRO/ROOKIES: Couples 20 min AMRAP as a team – 50 Strict Ring Pull Ups or Chin Ups, every they time break the reps PRO 3 Ring Muscle Ups, Rookies 6 Burpees, 100 Wall Ball Shots RX 20 lb, every time they break the reps 35 DU/50 SU.

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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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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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 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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