Tagged as: RING ROWS

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WOD 17.1.20 (MGW)

PRO/ROOKIES: 20 min AMRAP. Buy in 50 Sit Ups, 50 KB Swing 24 kg, 50 Ring Dips then AMRAP 400 m Run, 20 m Walking Suitcase Lunges RX 24 kg, 15/12 Ring Rows.

HEAVY DAY:
12,8,6,8,10 Front Squat
12,8,6,8,10 Bench Press
3 super Set 20 (10+10)farmer loaded back Lunges + 15 dumbbell bench press
3 tri sets 16 Lateral Lunges (8L/8R) + 10 Strict Toes to Bar + 1 min Side Plank (each side)

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WOD 10.1.20 (MGW)

PRO/ROOKIES: 20 min AMRAP 20 Plate Thrusters RX 20 kg, 12 Ring Rows, 7 Strict Hand Stand Push Ups, 200 m Run.

HEAVY DAY:
12,8,6,8,10 Front Squat
12,8,6,8,10 Bench Press
3 super Set 20 (10+10)farmer loaded back Lunges + 15 dumbbell bench press
3 tri sets 16 Lateral Lunges (8L/8R) + 10 Strict Toes to Bar + 1 min Side Plank (each side)

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WOD 3.11.19 (MGW)

PRO/ROOKIES: 20 min EMOM 1st 12 Front Squat RX 60 kg, 2nd 15 Hand Release Push Ups, 3rd 12 Cal Ski Erg (45 sec Cap), 4th 15 Ring Rows, 5th REST.

HEAVY DAY:
A.
4*8 Front Squat
3*10 (10L+10R) Farmer Loaded Split Squat rear foot step elevated
3*10 (12L +12R)Goblet Lateral Lunge
3*15 Leg Curl Swiss Ball

3*12 Strict Toes to Bar
3*20 Russian Twist
3*1 min Side Plank

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WOD 18.10.19 (MGW)

PRO/R00KIES:20 min EMOM 1st min 40 m Sled Push RX 100 kg, 2nd 15 Ring Rows, 3rd 15 KB Swing RX 24 kg, 4th 200 m Run, 5th REST.

HEAVY DAY:
A. 4*8 Heavy Thrusters
B. 3*3 Rope Climbs or 10 strict chin ups
C. 4*20 m Sled
D. 4*30 m Farmer Carry
E. Tri Set 20 V Ups, 1 min Side plank each side, 15 GHD back extensions

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WOD 20.8.19 (MGW)

PRO/ROOKIES: 20 min EMOM 1st min 12/9 Cal Assault Bike 45 sec Cap, 2nd 9 Dead Lift RX 80 kg, 3rd 12/9 Hand Release Push Ups, 4th 12/10 Ring Rows.

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 19.7.17 (MGW)

PRO/R00KIES: 20 min AMRAP 30 Single Arm Rack Lunges (15L/15R) RX 24 kg, 20 One Arm KB Swing (10L/10R) RX 24 kg, 20/15 Ring Rows, 50 DU/SU. Every 2 Rounds Completed 400 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. Triset 40 Mountain climbers, 30 Crunches, 15 sec Hanging L Hold

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WOD 28.6.19 (MG)

PRO/R00KIES: 3 Rounds of – 2 min AMRAP 25/20 Jump Squat, 9/7 Cal Ski Erg, 2 min REST, 2 min AMRAP 20/15 Hand Release Push Ups, 20/15 Ring Rows, 2 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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WOD 4.6.19 (GW)

PRO/ROOKIES: 20 min EMOM 1st min 10 Dead Lift RX 100 kg, 2nd 15/12 Wall Ball Shots RX 20 lb, 3rd 20/15 Ring Rows, 4th REST

HEAVY DAY:
A. 4 Super set 8 Dead Lift , 20 Goblet Lunges
B. 3 Super set 20 Jump Squat (Plate Loaded if possible), 40 m Sled Push
C. 4 Super set 10 Shoulder Press, 10 Chin Ups (Loaded if possible)
D. 3 Super set 10 Arnold Press, 12 Ring Rows
E. 3 Super set 20 Plank KB transfers side to side (10L/10R), 25 reverse crunches

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WOD 9.5.19 (MGW)

PRO/R00KIES: 20 min EMOM 1st 10 Dead Lift RX 100 kg , 2nd 20/15 Wall Ball Shots 20lb, 3rd 20/15 Ring Rows, 4th 200 m Run, 5th REST.

MASTER CLASS: 20 min AMRAP 10 Dead Lift RX 100 kg, 20 Wall Ball Shots 12 kg, 5 Ring Muscle Up, 200 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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