Warm-up:
Dynamic Stretching
WOD:
3 Rounds:
A1: Air Squats
A2: Glute Hamstring Raises
A3: Dips
A4: Pullups
A5: GHD Situps
A6: Hip Extensions
A7: Pushups
A8: Ring Rows
Cool-Down:
Static Stretching
Post time to comments:
Posts Tagged ‘Chin-ups’
Friday: 200828 (2-5)
Posted: August 27, 2020 in WODTags: Air Squats, Chin-ups, Dips, GHD Sit-ups, Glute Hamstring Raises, Hip Extensions, Push-ups, Ring Rows
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Friday: 200821 (1-5)
Posted: August 20, 2020 in WODTags: Air Squats, Chin-ups, Dips, GHD Sit-ups, Glute Hamstring Raises, Hip Extensions, Push-ups, Ring Rows
Warm-up:
Dynamic Stretching
WOD:
3 Rounds:
A1: Air Squats
A2: Glute Hamstring Raises
A3: Dips
A4: Pullups
A5: GHD Situps
A6: Hip Extensions
A7: Pushups
A8: Ring Rows
Cool-Down:
Static Stretching
Post time to comments:
Friday: 200807 (1-5)
Posted: August 6, 2020 in WODTags: Back Extensions, Chin-ups, Dips, Push-ups, Ring Rows, Single Leg Glute Bridges, Sit-ups, Step-ups
Warm-up:
Dynamic Stretching
WOD:
3 Rounds:
A1: Step-Ups
A2: Single Leg Glute Bridges
B1: Pushups
B2: Ring Rows
C1: Situps
C2: Back Extensions
D1: Dips
D2: Chinups
Cool-Down:
Static Stretching
Post total time to comments:
Warm-up:
800m Easy Run w/2x100m Sprints
Dynamic Stretching
WOD:
AMRAP 20:
Chinups
V-Ups
400m Run
Post total number of rounds to comments:
Cool-Down:
Static Stretching
Warm-up:
Dynamic Stretching
1600m Easy Run w/4x100m Sprints
WOD:
AMRAP 20:
Chinups
400m Runs
Bicycles
Post total number of rounds and reps per exercise to comments:
(Note: to determine the reps, complete as many reps as possible for the first set. Complete the same for each additional sets)
Cool-Down:
Static Stretching
Saturday: 200404
Posted: April 3, 2020 in WODTags: 800m Run, Air Squats, Back Extensions, Chin-ups, GHD Sit-ups, Glute Hamstring Raises, Pull-ups, Push-ups, Ring Dips, Step-ups
Warm-up:
Dynamic stretching
MetCon:
For Time:
5 Rounds:
5 Pullups
10 Pushups
15 Air Squats
800m Cruise Intervals
5 Rounds:
5 Chinups
10 Ring Dips
15 Step-Ups
800m Cruise Intervals
5 Rounds:
15 Back Extensions
15 Glute Hamstring Raises
15 GHD Situps
800m Cruise Intervals
Post time to comments:
Cool-Down:
Post workout stretching
Wednesday: 112019 (1-3)
Posted: November 19, 2019 in WODTags: Chin-ups, Explosive Step-ups, Ring Dips
Warm-up:
1600m Easy Run with 4x100m sprints
MetCon:
6 RFT:
400m Intervals
7 Chinups
7 Ring Dips
7 Explosive Step-Ups
(Rest to 75% before and after each Sprint)
Cool-down:
1600m Easy Run
Post total time and distance to comments:
Thursday: 111419
Posted: November 13, 2019 in UncategorizedTags: Alternating Split Lunges, Chin-ups, Glute Hamstring Raises, Ring Dips, Sit-ups
Warm-up:
1600m Easy Run
Strength: (3x max reps)
Chinups
Ring Dips
Alternating Split Lunges
Situps
Glute Hamstring Raises
Cool-down:
1600m Easy Run
Thursday: 120719 (3-4)
Posted: November 6, 2019 in UncategorizedTags: Alternating Split Lunges, Chin-ups, Glute Hamstring Raises, Ring Dips, Sit-ups
Warm-up:
1600m Easy Run
Strength: (3x max reps)
Chinups
Ring Dips
Alternating Split Lunges
Situps
Glute Hamstring Raises
Cool-down:
1600m Easy Run
Thursday: 103119 (2-4)
Posted: October 30, 2019 in UncategorizedTags: Alternating Split Lunges, Chin-ups, Glute Hamstring Raises, Ring Dips, V-ups
Warm-up:
1600m Easy Run
Strength: (3x max reps)
Chinups
Ring Dips
Alternating Split Lunges
V-Ups
Glute Hamstring Raises
Cool-down:
1600m Easy Run
SPD CrossFit 