Tagged as: RING ROWS

WOD 9.5.19 (MGW)

PRO/R00KIES: 20 min EMOM 1st 10 Dead Lift RX 100 kg , 2nd 20/15 Wall Ball Shots 20lb, 3rd 20/15 Ring Rows, 4th 200 m Run, 5th REST.

MASTER CLASS: 20 min AMRAP 10 Dead Lift RX 100 kg, 20 Wall Ball Shots 12 kg, 5 Ring Muscle Up, 200 m Run.

HEAVY DAY:
A. 4*10 Dead Lift
B. 3* 20 Goblet Lateral Lunges (10L/10R)
C. 3 Super Set 12 Bench Press, 12 Sumo Dead Lift High Pull
D. 3 Super Set 12 Dips Loaded if possible , 12 Dumbbell Pull Over
E. 3 Super Set 10 Strict Toes to Bar, 30 sec Swiss Ball Plank Roll Out.

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WOD 24.4.19 (MG)

PRO/ROOKIES: For time 50/40 Sit Ups, 400 m Run, 50/40 Ring Dips, 400 m Run, 100 DU/SU, 400 m Run, 50/40 Ring Rows, 400 m Run, 100 mountain Climbers, 400 m Run.

HEAVY DAY:
A. 4*5 Dead lift
B. 3 Super set 40 m Backwards sled Drag, 20 Lateral Band Walks (2R/2L)
C. 4*10 Strict Pull Ups
D. 3 Super set 15 Ring rows (feet box elevated), 16 alternating db Front Shoulder Raises
E. 3 Super Set 15 GHD Sit Ups, 20 Side Plank Rotations (10L/10R)

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WOD 21.3.19 (GW)

PRO/ROOKIES: For time 50/35 Burpees, 50/40 DB or KB Snatch RX 20 kg (25L/25R), 50/35 Sit Ups, 50/35 Ring Rows

MASTER CLASS: CrossFit Games Open WOD 19.4 For total time:
3 rounds of: 10 snatches, 12 bar-facing burpees
Then, rest 3 minutes before continuing with:
3 rounds of: 10 bar muscle-ups, 12 bar-facing burpees
Men snatch 95 lb.
Time cap: 12 minutes

HEAVY DAY:
A. 4*5 Dead lift
B. 3 Super set 40 m Backwards sled Drag, 20 Lateral Band Walks (2R/2L)
C. 4*10 Strict Pull Ups
D. 3 Super set 15 Ring rows (feet box elevated), 16 alternating db Front Shoulder Raises
E. 3 Super Set 15 GHD Sit Ups, 20 Side Plank Rotations (10L/10R)

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WOD 21.2.19 (MGW)

PRO/ROOKIES: 7 min Ladder 3-6-9-12-15-18-21… Dead Lift RX 60 kg, Burpees 3 min REST then 8 min EMOM ODD 50 DU/SU, EVEN 15/10 Ring Rows.

MASTER CLASS: Annie Thorisdottir workout –
3 Rounds of:
a. 2 min AMRAP 3 Burpees over the bar, 6 chest to Bar, 9 Thrusters 45 kg. 2 min REST, 2 min AMRAP 3 Burpees, 6 Power Snatches, 9 Toes to Bar.

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 15.2.19 (MGW)

PRO/ROOKIES: 20 min EMOM 1st 40 Sled Push RX 90/60, 2nd 20/15 Ring Rows, 3rd 20/15 Crossed Arm Sit Ups, 4th 200 m Run, 5th REST.

HEAVY DAY:

A. Super set 4*8 Push press – 20 m Sled Push
B. Super Set 4*12 side shoulder raises – 4*20-15 Swiss Ball Leg Curls
C. Super Set 3* 12 KB Swing – 3*10 Kick Backs (10L/10R) (triceps)
D. 4* 20 Plank push & pull db 10L/10R.

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WOD 8.2.19 (MG)

PRO/ROOKIES: For time 400 m Run, 50/35 Burpees, 400 m Run, 50/35 Ring Rows, 400 m Run, 50/35 Toes to Bar/knees to Chest 400 m Run.

HEAVY DAY:

A. Super set 4*8 Push press – 20 m Sled Push
B. Super Set 4*12 side shoulder raises – 4*20-15 Swiss Ball Leg Curls
C. Super Set 3* 12 KB Swing – 3*10 Kick Backs (10L/10R) (triceps)
D. 4* 20 Plank push & pull db 10L/10R.

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WOD 22.11.18 (MGW)

PRO/ROOKIES: 8 min AMRAP 5 Hand Stand Push Ups, 9 Toes to Bar, 16 Pass through Lunges RX 24 kg, 2 min REST 8 min AMRAP 25 DU/SU, 15/12 KB Swing RX 24 kg, 12/9 Ring Rows

MASTER CLASS

8 min AMRAP 12 DB Dead Lift RX 20 kg Each hand, 9 DB Clean, 7 Shoulder to OH, 35 DU. 2 min REST. For time 50 m Hand Walk, 50 Ring Dips, 100 m Farmer Lunge Walk.

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 side shoulder raises



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BENCHMARK Saturday DIANE + 8.9.18 (GWM)

PRO/ROOKIES: 21-15-9 Dead Lift RX 100 kg, Handstand Push Ups. Cash out 50/35 Ring Rows 1000 m Run.

ENDURANCE WOD: Four circles: 30 sec Jump Squat, 30 sec REST, 30 sec Battle Ropes, 30 sec REST, 30 sec V sit Ups, 30 sec REST, 30 Sec Tyre Flips jump in/out, 30 sec REST, 30 sec Assault, 30 sec REST, 30 sec max L Hold Paralletes, 30 sec REST. 2 min 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 11.8.18 (MGW) ΚΑΛΕΣ ΔΙΑΚΟΠΕΣ – ΡΑΝΤΕΥΟΥ 27/8

PRO/ROOKIES: For time 500 m Run, 50/30 Hang Power Clean RX 50 kg, 50/30 Front Squats, 50/30 Ring Rows, 50/30 Wall Ball Shots, 50 DU/100 SU, 5/3 Rope Climb, 50/30 Sit Ups, 500 m RUN.

HEAVY DAY

A. 4*8 Shoulder Press
B. 3*40 m Sled Push or box push.
C. 3 Super set 16 Arnold alternate shoulder presses 8L/8R, 20 Single leg hip thrusters banded 10L/10/R
D. 3 Super set 16 Plank Kettlebell Passes 8L/8R, 10 Strict toes to bar.



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TEAM WOD 1.8.18 (MG)

PRO/ROOKIES: Couples. 3 Rounds of 600 m RUN 4 min cap. 4 min AMRAP 20/15 Ring Rows, 10/7 Jump Over the Box, 50/35 DU or 70 SU.

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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