Tagged as: RING DIPS

WOD 11.4.19 (GWM)

PRO/ROOKIES: For time 50/35 Crossed Arm Sit Ups, 5-10-15-10-5 Dead Lift RX 80 kg, Ring Dips. Cash out 800/600 m Run.

MASTER CLASS: For time 50 Crossed Arm Sit Ups, 21 DL RX 100 kg, 5 Ring Muscle Up, 15 DL, 7 Ring Muscle Up, 9 DL, 9 Ring Muscle Up Cash out 800 m Run.

HEAVY DAY:
A. 4 Super Set * 40 m Sled Push, 40 Farmer Carry
B. 4*8 Shoulder Press
C. 3 Super Set 10 Goblet Box Step Up (10L/10R) + 8 Chin Ups Loaded if possible
D. 3 Super Set 12 Dips, 10 Strict Toes to Bar
E. 3*15 DB or KB Side Bend

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WOD 22.3.19 (MGW)

PRO/ROOKIES: 20 min EMOM 1st min 20/15 Wall Ball Shots RX 20 lb, 2nd 35 DU/50 SU, 3rd 12/9 Ring Dips, 4th 200 m Run, 5th REST

HEAVY DAY:
A. 4*5 Shoulder Press
B. 3 Super Set 12 Narrow Push Ups loaded if possible, 10 Reverse flys
C. 4*30 m Walking Farmer Loaded Lunges
D. 3 Super sets 15 Slam ball throws + 10 Barbell Bicep Curls
E. 3 Super Sets 40 mountain Climbers , 20 Russian twists.

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Benchmarks Saturday 9.3.19 (GW)

PRO/ROOKIES: Diane 21-15-9 Dead Lift RX 100/70 kg, Hand Stand Push Ups 8 min Cap. 3 min Personal REST then Elizabeth 21-15-9 Squat Clean RX 60/40 kg, Ring Dips 10 min Cap.

ENDURANCE WOD: 50/40 Cal Assault 4 min Cap, 2 min REST, 800/600 m Run 4 min Cap, 2 min REST, 800/600 m Ski Erg, 2 min REST, 800/600 m ROW 4 min Cap, 2 min REST. 800/600 m Run 4 min Cap.

HEAVY DAY:
A. 4*5 Shoulder Press
B. 3 Super Set 12 Narrow Push Ups loaded if possible, 10 Reverse flys
C. 4*30 m Walking Farmer Loaded Lunges
D. 3 Super sets 15 Slam ball throws + 10 Barbell Bicep Curls
E. 3 Super Sets 40 mountain Climbers , 20 Russian twists.

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WOD 7.2.19 (GW)

PRO/ROOKIES: For time 5-10-15-10-5 Sumo Dead Lift High Pull RX 50 kg, Strict Ring Dips (PRO start the dips with a Muscle Up)

MASTER CLASS: Crossfit games open wod 12.4 Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls (20 lbs to 10′ target)
90 Double-unders
30 Muscle-ups

3 min REST

Then 5 min for RM Snatch

HEAVY DAY:
A. Super set 4*6 Dead lift – 4*8 Bench Press
B. Super set 3*16 Box Step Up farmer loaded (8L/8R) – 3*10 single arm kb press.
C. Super Set 3*12 Hip Thrusters – 3*15 push ups
D. Super set 3*12 Strict leg raises (απο το μονόζυγο) 3*10 Barbel Curls
E. 3*12 GHD leg raises ( hip extensions)

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WOD 28.1.18 (MGW)

PRO/ROOKIES: 20 min EMOM 1st 40 m Sled Push RX 80 kg, 2nd 12/9 Cal Ski Erg, 3rd 12/9 DB one Arm Shoulder to OH RX 20 kg, 4th 12/9 Ring Dips, 5th REST.

HEAVY DAY

A. 4*5 Dead lift
B. 3*20 Bulgarian split squat farmer or goblet load. (10L/10R)
C. 4*10 Strict pull ups
D. 3* 12 high pull
E. 4*20 obligue wall ball throws (10L/10R)

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WOD 17.1.18 (GW)

personal programming

PRO/ROOKIES: 20 min EMOM 1st 40m Sled Push RX 80kg, 2nd 20/15 Wall Ball Shots RX 20lb, 3rd 12/10 Strict Ring Dips, 4th 20/15 Sit Ups hands behind the neck.

MASTER CLASS: 21-15-9 Dead Lift RX 110 kg, Bar-facing burpees, 3 min REST 30-20-10 Hand Walk meters, Cal Row. 20 min Cap.

HEAVY DAY:

A. 4*5 Front squat
B. 3*20 Goblet Lateral box step ups (10R/10L)
C. 4*5 bench press
D 3*12 dips super set 3*8 hang power cleans
E 3*10 strict toes to bar

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WOD 5.1.18 (MG)

PRO/ROOKIES: For time 10,9,8,7,6,5,4,3,2,1 Strict Pull ups, Front Squat RX 60 kg, Ring Dips. Cash out 50 Sit Ups.

ENDURANCE WOD: Every 6 min for 36 min a. 1000 m Row, b. 1000 m Ski Erg, c. 50 Cal Assault Bike.

HEAVY DAY:

A. 4*5 Shoulder Press
B. 3*40 m Sled Push
C. 3 super set 10 Single Arm KB Swing, 12 Hip Thrusters Banded
D. 3 Super set 10 Side Shoulder Raises , 10 Barbell Curls



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Team WOD 13.12.18 (GW)

PRO/ROOKIES: Couples – For time 21-15-9 Hang Power Snatch RX 40 kg, Ring Dips (7 min Cap), 3 min Strict rest then 100 OH Squat as a team (50 Each) (7 min Cap)

MASTER CLASS:

12-9-7 KB Snatch RX 24 kg, Ring Muscle Up (10 min Cap) 3 min REST then 2 Rounds For time 500 m Row, 40 Wall Ball Shots.

HEAVY DAY:

A. 4*8 Dead lift
B. 4*10 Loaded Pull Ups
C. 3 Super set 15 Ring Row 15 Pull over
D. 3 Super set 8 Loaded Chin Ups, 10 Loaded Dips.



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WOD 23.11.18 (MGW)

PRO/ROOKIES: For time 1000/800 m Run, 9 Power Clean RX 60 kg, 21 Ring dips, 600/400 m Run 15 Power Clean, 15 Ring Dips, 400/200 m Run 21 Power Clean, 9 Ring Dips.

HEAVY DAY

10,8,6,8,10 Shoulder Press
3 Super Set 80 m Farmer Walk + 10 bench press narrow grip
3 Super sets 40 m sled push + 10 wide grip upright Row
3 Super Sets 15 Sec L sit parallettes Hold + 10 barbell bicep curl



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