Tagged as: RING DIPS

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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WOD 12.11.18 (MGW)

PRO/ROOKIES: 20 min EMOM 1st 20/15 Wall Ball Shots, 2nd 50 DU/SU, 3rd 10 Ring Dips (Pro start the dips with 2 Muscle Up), 4th 250/200 m ROW, 5th REST.

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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Team WOD 2.11.18 (MGW)

PRO/ROOKIES: Couples For time 800 m Run, 40/30 Wall Ball Shots, 30/20 Ring Dips, 400 m Run, 30/20 Wall Ball Shots, 20/10 Ring Dips, 200 m Run, 20/10 Wall Ball Shots, 10/5 Ring Dips

HEAVY DAY

4 Super Set 20 m Walking loaded Lunges + 8 Shoulder Press
3 Super Set 10 Lateral Lunges one arm kb rack loaded + 8 one arm bottoms up kb press
3 Super Set 8 Narrow grip bench press + 8 Barbell bicep curls
3 Super Set 15 Parallete shoot through + 15 med ball wall ball sit ups



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BENCHMARK SATURDAY 27.10.18 (GW)

PRO/ROOKIES: 21-15-9 Squat Clean RX 60 kg, Ring Dips.

ENDURANCE WOD: ”THE GHOAST 6 rounds of:
1 minute of rowing
1 minute of burpees
1 minute of double-unders
1 minute rest

HEAVY DAY

4 Super Set 20 m Walking loaded Lunges + 8 Shoulder Press
3 Super Set 10 Lateral Lunges one arm kb rack loaded + 8 one arm bottoms up kb press
3 Super Set 8 Narrow grip bench press + 8 Barbell bicep curls
3 Super Set 15 Parallete shoot through + 15 med ball wall ball sit ups



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WOD 19.10.18 (MGW)

PRO/ROOKIES: Four 5 min rounds: 00:00 – 00:02 16 Renegade Rows RX 20 kg, 12/10 Ring Dips, 00:02 – 00:05 15/12 Toes to bar 200 m Run.

HEAVY DAY

4 Super Set 20 m Walking loaded Lunges + 8 Shoulder Press
3 Super Set 10 Lateral Lunges one arm kb rack loaded + 8 one arm bottoms up kb press
3 Super Set 8 Narrow grip bench press + 8 Barbell bicep curls
3 Super Set 15 Parallete shoot through + 15 med ball wall ball sit ups



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Benchmark Saturday 29.9.18 (GW)

PRO/ROOKIES: Elizabeth 21-15-9 Clean RX 60 kg, Ring dips. Cash out 50/35 Lateral Jump over the bar Burpees

ENDURANCE WOD: 30 min EMOM 1st 12 Cal Ski erg, 2nd 10 Burpee Tyre Flips, 3rd 20 GHD sit Ups, 4th 12 Cal Row, 5th 45 Sec suffle run 6 m with floor tap, 6th REST.

HEAVY DAY:

4*8 Dead lift
3*16 Box Step Ups Goblet Loaded
4*10 Filly Press
3*10 Side shoulder raises
3*12 KB Swing
3*10 Barbell Bicep Curls



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WOD 14.9.18 (MWG)

PRO/ROOKIES: For time 21 Dead Lift RX 80 kg, 200 m Run, 9 Ring dips, 15 Dead Lift RX 100 kg, 400 m Run, 15 Ring dips, 9 Dead Lift RX 110 kg, 600 m Run, 21 Ring Dips.

HEAVY DAY

4*8 Dead lift
3*16 Box Step Ups Goblet Loaded
4*10 Filly Press
3*10 Side shoulder raises
3*12 KB Swing
3*10 Barbell Bicep Curls



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Team WOD 6.9.18 (WG)

PRO/ROOKIES: 3 team mates. Three 5 min AMRAP Rounds with 2 min REST. 5 Hang Power Clean to OH RX 40 kg, 5 Box Jump 60 cm, 5 Ring Dips.

MASTER CLASS: Three 5 min AMRAP 5 Hang Power Clean to OH RX 60 kg each hand, 5 Box Jump RX 75 cm, 5 Ring Muscle Up, 2 min REST.

HEAVY DAY

4*8 Bench Press
4*8 pull ups
3*12 dips loaded if possible
3*12 inverted row
3*15 plate Loaded push ups
3*15 pull over
3*10 dumbbell one arm row



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WOD 9.8.18 (MGW)

PRO/ROOKIES: 20 min EMOM 1st min 12 Dumbbell Shoulder to OH RX 20 kg each hand, 2nd 12/8 Ring Dips, 3rd min 200 Row, 4th min REST.

HEAVY DAY

A. 4*5 Dead Lift
B. 3*12 Bulgarian split squat
C. 4 Super set 8 Wide grip Loaded Pull Ups, 10 narrow grip bench press
D. 3 Tri set 15 Inverted Row, 12 side shoulder raises, 10 sitted tricep extensions



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