Tag Archives: ring rows

Tuesday the 11.03.14

W.O.D 3 by max sets of strict pullups or 3 by max 1 minute rope climb then amrap 8 minutes 8 burpees 8 ringrows 8 kettlebell swings 32/20kg

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Tuesday the 27.01.14

W.O.D 3 sets of max strict pullups Or 3 by max rope climbs in 1 minute Then 3 rounds of: 500 meter row or 400 meter run 21 box jumps 12 ring rows

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Thursday the 02.01.14

W.O.D squat/ring pushup superset – 3 sets of 10/max do 10 reps of your chosen squat then max ring pushups – 4 minutes recovery then amrap 10 minutes 10 ring rows 10 pushups 10 kettlebell swings 24/16kg 10 medball cleans [...]

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Wednesday the 01.10.13

W.O.D 20 rep max pushpress Then 2 5 minute rounds 5 movements per round 1 minute break between each round 1.pushpress 35/25kg 2.ring rows 3.pushups 4.wallballs 5.burpees

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Friday the 27.09.13

W.O.D amrap 25 minutes 50 double unders 200 meter run 20 burpees 200 meter run 20 ring rows 200 meter run 20 pushpress 45/30kg

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Tuesday the 03.09.13

w.o.d 3 sets of max strict pullups with 3 mins recovery between sets then 21 ring rows 21 pushpress 45/30kg 200 meter run 15 ring rows 15 pushpress 400 meter run 9 ring rows 9 pushpress 800 meter run

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Tuesday the 23-07-13

W.O.D amrap 20 minutes 5 shoulder press 45/30kg 10 ring rows 15 box step ups 25/15kg 24/18″ then 5 minutes 30 seconds situps 30 seconds plank

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Thursday the 18-07-13

W.O.D 3 sets of max strict pullups – use a band if you cant get more than 5 unaided then 10 to 1 ring rows pushups situps squats

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Friday the 11-07-13

W.O.D 20 rep max shoulder press then amrap 25 minutes 400 meter run 20 ring rows 200 meter sandbag run 25/15kg 20 pushpress 35/25kg

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Wednesday the 18-06-13

Back to basics week Skill – pushup W.O.D Shoulder press – 3 sets of 10 reps then 10 to 1 of: pushups ring rows

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