Tagged as: RIING ROWS

Team WOD 5.4.18 (WMG)

PRO/ROOKIES: 20 min AMRAP As a Team 30 Thruster RX 50 kg, 200 m Run, 30 Toes to Bar, 200 m Run, 50 Wall Ball Shots 200 m Run, 50 Ring Rows 200 m Run

HEAVY DAY:

A. 4*8 Shoulder Press
B. 3 set 20 walking Farmer loaded lunges
C. 3 super set 12 KB swing, 10 bicep curls
D. 3*12 Set side raises
E. 3*20 V ups



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WOD 16.3.18 (MGW)

PRO/ROOKIES: 20 m EMOM 1st 25/20 Air Squat, 2nd 15/12 Ring Rows, 3rd, 15/12 KB Swing RX 24 kg, 4th 200 m Run, 5th REST

HEAVY DAY:

A. 4*8 Shoulder Press
B. 3 set 20 walking Farmer loaded lunges
C. 3 super set 12 KB swing, 10 bicep curls
D. 3*12 Set side raises
E. 3*20 V ups



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WOD 13.2.18 (MWG)

PRO/ROOKIES: 20 min EMOM 1st 15/12 Cal Assault 45 sec cap, 2nd 16 Alternating DB Snatches RX 20 kg, 3rd 20 Pass through Lunges RX 24 kg KB. 4th 15/12 Ring Rows, 5th REST.

HEAVY DAY:

A. 4*8 Front Squat
B. 4*8 Shoulder Press
C. 3 Super set 16 Back loaded forward Lunges 10 Shoulder high pull
D. 3 super set 12 side shoulder raises , 12 barbell bicep curls.



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WOD 20.1.18 (GW)

PRO/ROOKIES: DIANE 21-15-9 Dead Lift RX 100 kg, Hand Stand Push Up 8 min Cap. 3 min Strict REST, then 50/30 – 30/20 – 20/10 Sit Ups, Ring Rows

HEAVY DAY:

A. 4*5 Shoulder Press
B. 3 super set 2 Rope climb ,20 m Sled
C. 3 super set 12 KB swing, 10 bicep curls
D. 3 Super set 10 Shoulder Side Raises max effort narrow Push Ups



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WOD 13.12.16 (G)

PRO/ROOKIES: Skill Hand Walking. WOD 10 min AMRAP 7/5 Burpee Box Jump, 15/12 Ring Rows, 21/15 Hollow Rocks. Every 2 min 30/20 mountain climbers

HEAVY DAY: 4 Super Sets 8 Dead Lift, 8 Bench Press, 4 Super Sets 16 box step up farmer loaded, 8 Shoulder Press, 4 Super Sets 15 Loaded GHD Back extensions, Deficit Push Ups to failure, 4*15-20 GHD Sit Ups.



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