Tagged as: RING DIPS

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WOD 19.10.18 (MGW)

PRO/ROOKIES: Four 5 min rounds: 00:00 – 00:02 16 Renegade Rows RX 20 kg, 12/10 Ring Dips, 00:02 – 00:05 15/12 Toes to bar 200 m Run.

HEAVY DAY

4 Super Set 20 m Walking loaded Lunges + 8 Shoulder Press
3 Super Set 10 Lateral Lunges one arm kb rack loaded + 8 one arm bottoms up kb press
3 Super Set 8 Narrow grip bench press + 8 Barbell bicep curls
3 Super Set 15 Parallete shoot through + 15 med ball wall ball sit ups



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Benchmark Saturday 29.9.18 (GW)

PRO/ROOKIES: Elizabeth 21-15-9 Clean RX 60 kg, Ring dips. Cash out 50/35 Lateral Jump over the bar Burpees

ENDURANCE WOD: 30 min EMOM 1st 12 Cal Ski erg, 2nd 10 Burpee Tyre Flips, 3rd 20 GHD sit Ups, 4th 12 Cal Row, 5th 45 Sec suffle run 6 m with floor tap, 6th 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 14.9.18 (MWG)

PRO/ROOKIES: For time 21 Dead Lift RX 80 kg, 200 m Run, 9 Ring dips, 15 Dead Lift RX 100 kg, 400 m Run, 15 Ring dips, 9 Dead Lift RX 110 kg, 600 m Run, 21 Ring Dips.

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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Team WOD 6.9.18 (WG)

PRO/ROOKIES: 3 team mates. Three 5 min AMRAP Rounds with 2 min REST. 5 Hang Power Clean to OH RX 40 kg, 5 Box Jump 60 cm, 5 Ring Dips.

MASTER CLASS: Three 5 min AMRAP 5 Hang Power Clean to OH RX 60 kg each hand, 5 Box Jump RX 75 cm, 5 Ring Muscle Up, 2 min REST.

HEAVY DAY

4*8 Bench Press
4*8 pull ups
3*12 dips loaded if possible
3*12 inverted row
3*15 plate Loaded push ups
3*15 pull over
3*10 dumbbell one arm row



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WOD 9.8.18 (MGW)

PRO/ROOKIES: 20 min EMOM 1st min 12 Dumbbell Shoulder to OH RX 20 kg each hand, 2nd 12/8 Ring Dips, 3rd min 200 Row, 4th min REST.

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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WOD 13.7.18 (MGW)

PRO/ROOKIES: 16 min EMOM 1st min 12/10 Ring Dips, the rest of the time max rep DU, 2nd min 12/10 KB Swings the rest of the time max reps Sit Ups.

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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Benchmark Saturday Elizabeth & Annie 23.6.18 (MGW)

PR0/ROOKIES: 21-15-9 Power Clean RX 60 kg, Ring Dips 10 min Cap, 3 min REST, 50-40-30-20-10 DU/SU, Sit Ups.

HEAVY DAY

A. Super set 4*8 THRUSTER
B. Super Set 4*12 side shoulder raises – 4 *15 Hip Thruster barbell
C. Super Set 4* lateral lunges 10 each side – 12 Ring Push Ups
D. 3 set 25 sec L Hold
E. 3 set 1 min side plank



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WOD 14.6.18 (WG)

PRO/ROOKIES: 15 min AMRAP 5 Dead Lift RX 100 kg, 7 KB Swing RX 24 kg, 9 Ring Dips (Pro start the dips with a muscle up).

MASTER CLASS

For time 21 Jump Over the Bar Burpee, Dead Lift RX 100 kg, Pull Ups, 15 Jump Over the Bar Burpee, Dead Lift RX 100 kg, Chest to Bar Pull Ups, 9 Jump Over the Bar Burpee, Dead Lift RX 100 kg, Bar Muscle Up 10 min Cap. 3 min REST then 7 min to find RM clean.

HEAVY DAY

A. Super set 4*6 Dead lift – 4*8 Bench Press
B. Super set 3*16 Alternate Box Step Up – 3*12 Loaded dips
C. Super Set 3*12 Pull over – 3*10 Barbell curls
D. Super Set 3*12 Strict leg raises (απο το μονόζυγο) + max effort push ups



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WOD 31.5.18 (WG)

PRO/ROOKIES: 20 min EMOM 1st 16 OH Lunges RX 40 kg, 2nd 12/10 Ring Dips, 3rd 15/12 V ups, 4th REST. Pro Start the Dips With a Muscle Up.

MASTER CLASS: 2 Rounds for time 10 Ring Muscle Up, 20 Hang Power Snatch RX 40 kg, 30 OH Lunges RX 40 kg, 50 DU. 3 min REST then 7 min to find a Heavy Snatch.

HEAVY DAY:

a.4*8 Bench Press
b.Super set 3*12 dips + 3*15 pull over
c.4*8 pull ups
d.Super Set 3*12 inverted row + 20/15 Push ups
e.3*10 dumbbell one arm row



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Team WOD 27.6.17 (MGW)

PRO/ROOKIES: 5 Rounds for time 200 m Run, 9 Power Clean RX 60 kg, 12/10 Ring Dips.

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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