Tagged as: STRICT CHIN UPS

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WOD 10.10.19 (GW)

PRO/R00KIES: For time 9-15-21-15-9 Front Squat RX 50 kg, Hand Release Push Ups, V Ups. Cash Out 20 Strict Chin Ups.

MASTER CLASS: For time 9-15-21-15-9 Front Squat RX 60 kg, Hand Release Push Ups, V Ups. Cash Out 20 Ring Muscle Up.
HEAVY DAY:
A. 4 Super Sets 8 Front Squat + 8 Strict loaded pull ups (med ball between legs)
B. 3 Super Sets 20 meter single rack walking lunges (10L/10R) + 10 Pendley Rows
C. 3 Super Sets 15 leg Curl Swiss Ball + 15 Ring Rows
D. 3 Tri sets 16 GHD Obligue Sit UPS + 12 Slam Balls + 40 mountain climbers

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WOD 7.9.19 (MGW)

personal programming

PRO/R00KIES: 5 Rounds for time 3 Rope Climbs, or 9 Strict Chin Ups, 8 Squat Clean RX 70 kg, 400 m Run.

ENDURANCE WOD: 3 Rounds of: 2 min ONN 2 min OFF. A. Assault Bike, B. Row, C. Burpee Tyre Flips.

HEAVY DAY:
A. 4*8 Shoulder Press
B. 3*40 m Sled Sprint Push
C. 4 Super set 20 Standing Arnold alternate shoulder presses, 20 step elevated Single leg bridges
D. 3 Tri set 20 alternate dumbbell front shoulder raises, 20 Band Reverse flies, 8 single dumbbell dead lifts.

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Team WOD 24.6.19 (MGW)

PRO/ROOKIES: Couples, As a team – 20 min AMRAP 100/80 Wall Ball Shots RX 20 lb, 500 m Run, 100/80 Strict Chin Ups, 500 m Run,

HEAVY DAY:
A. 4 Super set 8 Dead Lift , 20 Goblet Lunges
B. 3 Super set 20 Jump Squat (Plate Loaded if possible), 40 m Sled Push
C. 4 Super set 10 Shoulder Press, 10 Chin Ups (Loaded if possible)
D. 3 Super set 10 Arnold Press, 12 Ring Rows
E. 3 Super set 20 Plank KB transfers side to side (10L/10R), 25 reverse crunches

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WOD 5.11.18 (MGW)

PRO/ROOKIES: For time 5-10-15-10-5 OH Squat RX 50 kg, Strict Ring pull Ups/Chin Ups Cash out 800 m Run.

HEAVY DAY

10,8,6,8,10 Front Squat
10,8,6,8,10 Bench Press
3 super Set 20 (10+10)farmer loaded back lunges from step + 12 dumbbell bench press with rotation
3 trisets 10 Sumo Squat, 12 Pull Over, 10 dips



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WOD 1.6.18 (MGW)

PRO/ROOKIES: For time 1000/800 m Run 10-9-8-7-5-4-3-2-1 Dead Lift RX 100 kg, Strict Chin Ups, 500/400 m Run.

HEAVY DAY:

a.4*8 Dead lift
b.Super set 3*16 goblet box step up + 3*8 shoulder presses
c.3*8 Chin ups (loaded if possible)
d.3*15 deficit push ups narrow (loaded if possible)



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WOD 20.2.17 (GW)

PRO/ROOKIES: 21 min EMOM 1st min 7 Front Squat RX 70 kg, 2nd min 9 Strict Chin Ups, 3rd min 12/9 Burpees

MASTER CLASS: 12 min AMRAP 9 cal Assault Bike, 7 Thrusters RX 50 kg, 5 Ring Muscle Up. 3 min Rest then 5 min to build a heavy Clean.

HEAVY DAY:
A. Super set 4*5 Front squat – 4*3 Leg less rope climb or 8 Chin ups strict
B. Super set 3*8 Back loaded lunges (no alternate legs 8+8) – 3*12 Inverted row (feet on a swiss ball)
C. Super set 3*12 Strict pull ups – 3*12 barbell french tricep extensions
D. Super set 3*20 Wall ball shot sit ups – 3*12 GHD loaded back extensions



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WOD 21.12.17 (MGW)

PRO/ROOKIES: 5 min AMRAP 5 Strict Hand Stand Push Ups, 16 Goblet Lunges RX 24 kg, 1 legless Rope Climb or 5 Strict Chin Ups, then For time 600/400 m Run, 21-15-9 KB Swing RX 24 kg, Ring dips.

MASTER CLASS: For time 21-15-9 Hand Stand Push Ups, OH Squat RX 50 kg. Cash out 15 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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Happy New Year FitnessART 3.1.17 (MGW)

PRO/ROOKIES: 4 Rounds – 5 min each. 00:00 – 00:02 200 m RUN, 00:02 – 00:03 15/12 Front Squat RX 40 kg, 00:03 – 00:04 20/15 Push Ups, 12/8 Strict Chin Ups.

HEAVY DAY:
A. 4 Super Sets – 8 Back Squat + 16 farmer loaded back step Lunges
B. 4 Super Sets – 8 Bench Press + 12 Loaded Dips
c. 3 three Sets – 8 Thrusters + 15/12 Pull Over + 15/12 Push Ups.
D. 3 Super Sets – 1 min Plank + 15 loaded sit ups.



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