Tagged as: RING DIPS

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WOD 4.2.20 (GW)

PRO/ROOKIES: For time 50/40 Reverse Burpees, 50/40 Sumo Dead Lift High Pull RX 50 kg, 50/40 Ring Dips, 1000/800 m Run. (PRO start the dips with a muscle up)

HEAVY DAY:
A. super set 4*5 Back Squat + 10 Pull Ups Loaded
B. super set 3*20 Front Rack Lunges + 16 Renegade Rows
C. three set 3*10 Sumo Dead Lift High Pull + 8 Chin Ups + 10 barbell Curls
D. three Set 20 Swiss Ball Crunches + 15 Side Plank Rotations + 15 V Ups

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WOD 30.1.20 (GW)

PRO/ROOKIES: 5 Rounds for time 5 Hang Power Snatch RX 50 kg, 20 Wall Ball Shots RX 20 lb, 12 Ring Dips.

MASTER CLASS: AMANDA 9-7-5 Ring Muscle Up, Squat Snatch RX 60 kg. (8 min Cap.) 2 min REST. Then 5 min AMRAP Wall Ball Shots RX 12 kg.

HEAVY DAY:
12,8,6,8,10 Dead lift
12,8,6,8,10 Pull ups loaded if possible
3 super Set 15 slow Swiss ball curls + 12 Narrow grip barbell Row
3 tri sets 16 (8+8) dumbbell single leg dead lift, + 12 Chin ups + 20 GHD oblique Sit Ups

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WOD 24.1.20 (MGW)

PRO/ROOKIES: 5 Rounds of:
2 min cap 15 OH Squat RX 50 kg + max Cal Assault, 2 min REST, 2 min cap 15 Ring Dips + Max Cal ROW, 2 min REST.

HEAVY DAY:
12,8,6,8,10 Front Squat
12,8,6,8,10 Bench Press
3 super Set 20 (10+10)farmer loaded back Lunges + 15 dumbbell bench press
3 tri sets 16 Lateral Lunges (8L/8R) + 10 Strict Toes to Bar + 1 min Side Plank (each side)

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WOD 17.1.20 (MGW)

PRO/ROOKIES: 20 min AMRAP. Buy in 50 Sit Ups, 50 KB Swing 24 kg, 50 Ring Dips then AMRAP 400 m Run, 20 m Walking Suitcase Lunges RX 24 kg, 15/12 Ring Rows.

HEAVY DAY:
12,8,6,8,10 Front Squat
12,8,6,8,10 Bench Press
3 super Set 20 (10+10)farmer loaded back Lunges + 15 dumbbell bench press
3 tri sets 16 Lateral Lunges (8L/8R) + 10 Strict Toes to Bar + 1 min Side Plank (each side)

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WOD 4.1.20 (GWM)

PRO/R00KIES: For time 5-10-15-10-5 Squat Clean RX 60 kg, Ring Dips 15 min Cap. Cash out 1000/800 m Run.

ENDURANCE WOD: 4 Rounds of – 2 min MAX Speed Fit, 2 min Max Ski Erg, 2 min Max Assault, 3 min REST.

HEAVY DAY:
12,8,6,8,10 Front Squat
12,8,6,8,10 Bench Press
3 super Set 20 (10+10)farmer loaded back Lunges + 15 dumbbell bench press
3 tri sets 16 Lateral Lunges (8L/8R) + 10 Strict Toes to Bar + 1 min Side Plank (each side)

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WOD 6.12.19 (MGW) ΧΡΟΝΙΑ ΠΟΛΛΑ ΝΙΚΟ & ΝΙΚΟΛΕΤΑ!

PRO/R00KIES: 4 Rounds – 1 min ON, 1 min OFF. A. 20 m Max Suttle Run, B. AMRAP 8 Renegade Rows, 5 Ring Dips, C. Max Slam Ball Throws, D. Max Box Jumps RX 75 cm.

HEAVY DAY:
4*8 Dead Lift
4*3 Rope Climb
4*40 m Sled Push
4*80 m Farmer Carry
4*20 GHD Obligue Sit Ups
3*30 Sec Max Reps Mountain Climbers

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Bear Complex WOD 28.11.19 (W)

PRO/R00KIES: For time 5 Rounds For load.
Complete 7 Unbroken Sets of this Complex:
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press
Do all 5 movements to complete 1 repetition of the complex. Complete the complex 7 times, unbroken (without letting go of the bar or resting it on the ground) to complete 1 round. Complete 5 unbroken rounds, increasing the weight and resting as needed between each round. Score is max weight used for your 5th unbroken round.
Cash Out 50 Ring Dips.

MASTER CLASS: 5 Rounds For Load
Complete 7 Unbroken Sets of this Complex:
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press
Do all 5 movements to complete 1 repetition of the complex. Complete the complex 7 times, unbroken (without letting go of the bar or resting it on the ground) to complete 1 round. Complete 5 unbroken rounds, increasing the weight and resting as needed between each round. Score is max weight used for your 5th unbroken round.

Cash Out 30 Ring Muscle Up.

HEAVY DAY:
A.4 Super Sets 5 Dead Lift + 40 m Sled Push
B.3 Super Sets 16 Farmer Loaded Back Step Lunges (6L/6R)+ 12 Hip Thrusters
C.4 Super Sets 5 Loaded Negative if possible strict Pull Ups + 16 Renegade Rows
D.3 Super Sets 12 Inverted Rows elevated feet + 10 Barbell High Pull Row Wide Grip
E. 3 Tri Set 20 GHD Sit Ups, 15 Banded Wood Chops , 12 Slam Ball Throws.

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Team WOD 15.11.19 (MGW)

PRO/R00KIES: Couples For time: 400 m Run, then 4 rounds – I go u go 10 Ring Dips, 12 Renegade Row RX 20 kg, 12 (6L/6R) Suitcase Step Ups RX 20 kg, 200 m Run, 3 rounds – I go u go 12 db Hang Power Clean, 50 DU, 100 m Run 2 rounds 25 Synchronised V Ups, 50 Syncronized mountain Climbers.

HEAVY DAY:
A.4 Super Sets 40 m backward Sled Drag + 40 m Farmer Carry.
B.3 Super Sets 20 m Waiters Walking Lunges every 10 m switch sides + 30 Sec max lateral steps with band 2 Steps left,2 right.
C.4 Super Sets 5 Barbell Shoulder Press + 12 Arnold Press.
D.3 Super Sets 12 Barbell Curls + 12 Narrow Grip dumbbell tricep presses.
E. 3 Tri Set 10 Strict Toes to Bar, 16 obligue GHD Sit Ups, 30 Sec Side Plank each side (raise the leg if possible)

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WOD 4.11.19 (MGW)

PRO/ROOKIES: 20 min EMOM 1st 9 Dead Lift RX 100 kg, 2nd 45 sec MAX Cal Ski Erg, 3rd 15/12 Ring Dips, 4th 200 m Run, 5th REST.

HEAVY DAY:
A.4 Super Sets 5 Back Squat + 7 Box Jump RX 75 cm
B.3 Super Sets 12 Front Rack Lunges (6L/6R)+ 20 Jump Lunges
C.4 Super Sets 5 Bench Press + 10 Plyo Push Ups (use step if possible)
D.3 Super Sets 10 Incline Dumbbell Bench Press + 10 Ring Dips
E. 3 Tri Set 20 Russian twists, 15 Loaded Sit Ups, 15 Ghd Back Extensions

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WOD 26.9.19 (GWM)

PRO/R00KIES: 12 min EMOM ODD 5 Squat Clean RX 60 kg, EVEN 10 Ring Dips. 3 min REST then 3 Sets of 1 min MAX Effort DU, 1 min REST between sets.

MASTER CLASS: 12 min EMOM ODD 5 Squat Clean RX 70 kg, EVEN 5 Ring Muscle Up. 3 min REST then 3 Sets of 1 min MAX Effort DU, 1 min REST between sets.

HEAVY DAY:
A. 4*5 Back Squat
B. 3*16 Farmer Loaded back step Lunges
C. 4 Super set 8 Bench Press 10 bicep curls bar
D. 3 Tri set 15 Pull Over, 12 Loaded Dips, 20 alternate dumbbell hummer curls

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