Tagged as: RING DIPS

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Team WOD 20.9.19 (MG)

PRO/R00KIES: Couples. 20 min AMRAP Buy in 50 Synchronised Crossed arm Sit Ups, then as a team 100 Renegade Rows, 50 Ring Dips, 500 m Run.

HEAVY DAY:
A. 4*8 Shoulder Press
B. 3*40 m Sled Sprint Push
C. 4 Super set 20 Standing Arnold alternate shoulder presses, 20 step elevated Single leg bridges
D. 3 Tri set 20 alternate dumbbell front shoulder raises, 20 Band Reverse flies, 8 single dumbbell dead lifts.

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WOD 15.7.19 (MGW)

PRO/ROOKIES: 20 min EMOM 1st 15/12 Cal Assault 45 sec cap, 2nd 10 Power Snatch RX 40 kg, 3rd 10 Ring Dips, 4th 20 V Ups, 5th REST.

HEAVY DAY:
A. 4*10 Front squat
B. Super set 4*12 single leg hip thrusters – 4*10 Shoulder Press
C. Super set 3*12 KB Swing – 3*12 dips loaded if possible
D. Tri Set 3 * 1 min Plank – 20 Obligue sit ups – 20 superman back extensions

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WOD 22.6.19 (GW)

PRO/R00KIES: 21 min EMOM 1st 8/6 Burpees Jump Over the Box RX 60 cm, 2nd 10/8 Ring Dips, 3rd 12 KB Swing RX 24 kg

ENDURANCE:
A.90 Cal Assault Bike 6 min Cap.
C.6 min EMOM ODD 45 sec Max Effort DU, Even 1 min REST,
D.1000 m Row 6 min Cap,
E.6 min EMOM ODD 45 sec Max Effort Slam Ball Throws RX 12kg, Even 1 min REST

HEAVY DAY:
A. 4 Super set 30 m Lunges one arm front rack, 15 db Dead Lifts
B. 3 Super set 10 Sumo Squat High Pull, 10 Dips Loaded if Possible
C. 4 Super set 15 Push Ups Loaded if possible, 10 Hammer db curls
D. 3 Super set 10 one arm db Row, 10 db French extensions
E. 3 Super set 25 Crunches, 30 sec max L hold from parallettes.

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Benchmark 1.6.19 (GWM)

PRO/R00KIES: Elizabeth 21-15-9 Squat Clean RX 60 kg, Ring Dips. 10 min Cap, 3 min Personal REST then 200 DU for time cap 4 min.

ENDURANCE WOD: 3 Rounds of – 2 min MAX Row, 2 Min max Assault, 2 min Max Ski Erg, 500 m Run 3 min Cap, 2 min REST.

HEAVY DAY:
A. 4* 2 min MAX meter Sled Push
B. 3 Super Set 12 Shoulder Press, 20 Swiss Ball Leg Curl
C. 3* 2 min Max meter Backward Sled drag, 12 Side shoulder raises
D. 3 Super Set 24 Around the world Shoulder exercise (plate 12L/12R), 12 Barbell bicep Curls.
E. 3*20 – 15 GHD sit ups, 20- 15 Swiss Ball Pikes
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WOD 16.5.19 (MGW)

PRO/R00KIES: For time 250 m Run, 50 Toes to Bar/Knees to Chest, 250 m Run, 50 OH Squat RX 40 kg, 250 m Run, 50 Ring Dips, 250 m Run.

MASTER CLASS: For time 250 m Run, 50 Toes to Bar 250 m Run, 50 OH Squat RX 50 kg, 250 m Run, 25 Ring Muscle Up, 250 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 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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