Tagged as: RING DIPS

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WOD 26.7.17 (G)

PRO/ROOKIES: 5 Rounds for time 35/25 Air Squat, 18/12 Toes to Bar, 9/6 Ring Dips

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 18.7.17 (WG)

PRO/ROOKIES: 21-15-9-7 Power Clean RX 60-70-80-90 kg, 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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WOD 6.7.17 (MGW)

PRO/ROOKIES: 800/750 m Run 21-15-9 OH Squat RX 50 kg, Ring Dips.

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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