Tagged as: RING DIPS

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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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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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