Tagged as: RING DIPS

Team WOD 10.5.18 (GW)

personal programming

PRO/ROOKIES: Couples. 15 min Cap, for time 21-15-9 OH Squat RX 50 kg, Ring Dips, then AMRAP I Go you Go 7/5 Burpees, 9/7 Sit Ups.

MASTER CLASS: 9 min AMRAP 5 Squat Snatch RX 50 kg, 5 Burpees Jump Over the Bar, 5 Bar Muscle Up. 3 min REST Then for time 100 DU, 50 Wall Ball Shots, 25 Cal Assault.

For time

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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WOD 3.5.18 (MGW)

PRO/ROOKIES: 20 min EMOM 1st 9 Hang Power Clean RX 70 kg, 2nd 12/9 Cal Assault 45 sec, 3rd 12/9 Ring Dips, 4th 15/12 V Ups, 5th REST

MASTER CLASS:

For time 21/9-15/7-9/5 Hang Squat Clean 60 kg /Ring Muscle Up, 3 min Rest then 100 DU, 80 Push Ups, 50 KB Snatch (25L/25R), 800 m Run.

HEAVY DAY:

A. 4*8 Bench Press
B 4*20 m Farmer load Walking Lunges
C. Super Sets 3*12 Arnold shoulder press 3*20 Ring Rows
D. Tri set 40 Mountain climbers, 30 Sit Ups, 15 sec Hanging L Hold



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WOD 12.4.18 (MGW)

PRO/ROOKIES: 15 min AMRAP 50/40 Goblet Lunges RX 24 kg, 50/40 DU or 80 SU, 25 Ring Dips PRO start the dips with 2 Muscle Up and every time they broke the reps 1 Muscle Up.

MASTER CLASS:

Three 5 min AMRAP with 2 min REST between: A.10 Front Rack Lunges RX 50 kg, 5 Ring Muscle Up, B.15 Wall Ball Shots, 10 Toes to Bar, C. 5 Sumo Dead Lift High Pull, 5 Burpee Jump Over the Box, 20 Du

HEAVY DAY:

A. 4*8 Bench Press
B 4*20 m Farmer load Walking Lunges
C. Super Sets 3*12 Arnold shoulder press 3*20 Ring Rows
D. Tri set 40 Mountain climbers, 30 Sit Ups, 15 sec Hanging L Hold



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WOD 29.3.18 (GW)

PRO/ROOKIES: 5-10-15-10-5 Hang Power Snatch RX 40 kg, Ring Dips. Cash Out 40/30 OH Squat

MASTER CLASS: AMANDA 9-7-5 Squat Snatch, Muscle Up. Cash Out 100 DU.

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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Team WOD 22.2.18 (GW)

PRO/ROOKIES: Couples 18 min AMRAP As a team 30 Dead Lift RX 100 kg, 50 Ring dips, 70 Wall Ball Shots RX 20 lb. Buy in. 50 Sit Ups

FitnessArt Team Championship WOD: Team Relay 21-15-9-7 Box Jump, Front Squat RX 50 kg, Toes to Bar, Burpees

HEAVY DAY:

A. 4*8 Dead lift
B. 4*8 Bench press
C. 3 Super set 15 Ring Push Ups 15 Pull over
D. 3 Super set 10 Loaded Dips, 10 strict toes to bar



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FitnessArt


WOD 8.2.18 (GW)

PRO/ROOKIES: 10 min Ladder 2,4,6,8,10,12,14,16 etc, Power Clean RX 60 kg, Ring Dips, PRO start the dips with a muscle up.

MASTER CLASS:

For time 12,9,6 Hang Squat Clean RX 80 kg, Burpee Bar Muscle Up

HEAVY DAY:

A. 4*8 Dead lift
B. 4*8 Bench press
C. 3 Super set 15 Ring Push Ups 15 Pull over
D. 3 Super set 10 Loaded Dips, 10 strict toes to bar



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FitnessArt


WOD 13.1.18 (MGW)

PRO/ROOKIES: 7 Rounds for time 5 Power Snatch 50 kg, 9 Ring Dips, 200 m Run. Cash Out 50/35 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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FitnessArt


WOD 30.12.17 (MGW)

PRO/ROOKIES: 10 min AMRAP 9 Front Squat RX 50 kg, 7 Jump Over the Bar Burpee, 5 Muscle Up/Ring Dips. 2 min REST then For time 21 Hang Power Snatch, 25 DU, 15 Hang Power Snatch, 50 DU, 9 Hang Power Snatch 75 DU 10 min Cap.

HEAVY DAY:

A. 4*8 Bench Press
B 4*20 m Farmer load Walking Lunges
C. Super Sets 3*12 Arnold shoulder press 3*20 Ring Rows
D. Tri set 40 Mountain climbers, 30 Sit Ups, 15 sec Hanging L Hold



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WOD 21.12.17 (MGW)

PRO/ROOKIES: 5 min AMRAP 5 Strict Hand Stand Push Ups, 16 Goblet Lunges RX 24 kg, 1 legless Rope Climb or 5 Strict Chin Ups, then For time 600/400 m Run, 21-15-9 KB Swing RX 24 kg, Ring dips.

MASTER CLASS: For time 21-15-9 Hand Stand Push Ups, OH Squat RX 50 kg. Cash out 15 Muscle Up.

HEAVY DAY:

A. 4*8 Dead lift
B. Super set 3*16 Farmer load Bulgarian Split squat – 3*12 pull ups Loaded if possible with med ball between legs
C. Super Set 3*16 dumbbell row (8+8) – 3*15 Pull over
D. Tri set 3*45 sec elbow side plank – 30 sec Reverse Crunches



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WOD 5.12.17 (WG)

PRO/ROOKIES: 18 min EMOM 1st 16 Goblet Lunges RX 24 kg, 9 Hang Power Clean RX 50 kg, 3rd 10/8 Ring Dips

HEAVY DAY:

A. 4*8 Front squat
B. Super set 4*8 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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