Posts Tagged ‘Ring Rows’


Warm-up:
400m Easy Run
Dynamic Stretching

WOD:
3 Rounds:

Air Squats
Glute Hamstring Raises
1600m Run
Pushups
Ring Rows

Cool-Down:
Static Stretching

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Monday: 200629 (1-2)

Posted: June 28, 2020 in WOD
Tags: ,

Warm-up:
1600m Easy Run
Dynamic Stretching

WOD:
3 Rounds:

Ring Rows
Pushups

(Rest 1min after each round)

Cool-Down:
1600m Easy Run
Static Stretching

Post total time to comments:

Sunday: 200621 (1-2)

Posted: June 20, 2020 in WOD
Tags: ,

Warm-up:
800m Easy Run w/2x100m Sprints
Dynamic Stretching

WOD:
3 RFT:

Glute Hamstring Raises
Ring Rows

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Cool-Down:
800m Easy Run
Static Stretching

Thursday: 200521 (3-3)

Posted: May 20, 2020 in WOD
Tags: , ,

Warm-up:
1600m Easy Run w/4x100m Sprints
Dynamic Stretching

WOD:
AMRAP 10:

200m Run
Ring Rows
Knees-to-Elbows

Post total number of rounds to comments:

Cool-Down:
Static Stretching

Friday: 200501 (1-7)

Posted: April 30, 2020 in WOD
Tags: , ,

Warm-up:
400m Easy Run
Dynamic Stretching

WOD:
AMRAP 30:

Ring Rows
Reverse Lunges
800m Run

Post total number of rounds to comments:

Cool-Down:
Static Stretching

Saturday: 200411 (1-6)

Posted: April 10, 2020 in WOD
Tags: , ,

Warm-up:
Dynamic Stretching
1600m Easy Run w/4x100m Sprints

WOD:
AMRAP 20:

Back Extensions
400m Runs
Ring Rows

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


Warm-up:
Dynamic stretching
1600m easy run w/4x100m sprints

MetCon:
5 RFT:

10 Ring Rows
10 Ring Dips
400m Intervals (slightly slower than sprints)
20 Alternating Split Lunges
20 Bicycles

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Cool-Down:
Post workout stretching


Warm-up:
Dynamic stretching

MetCon:
For Time:

5 Rounds:
5 Ring Dips
5 Jumping Air Squats
5 Ring Rows

1600m Cruise Intervals

5 Rounds:
5 Ring Dips
5 Jumping Air Squats
5 Ring Rows

1600m Cruise Intervals

5 Rounds:
5 Ring Dips
5 Jumping Air Squats
5 Ring Rows

Post time to comments:

Cool-Down:
Post workout stretching

Monday: 200323 (2-1)

Posted: March 22, 2020 in WOD
Tags: , , ,

Warm-up:
Dynamic stretching
Speed Drills
1600m easy run w/4x100m sprints

MetCon:
3 RFT:

400m Sprints
10 Pullups
15 Ring Dips

Post time to comments:

Cool-Down:
1600m easy run
Post workout stretching

Friday: 112219 (1-5)

Posted: November 21, 2019 in WOD
Tags: , , ,

Warm-up:
1600m Easy Run with 4x100m sprints

MetCon:
4 RFT:

800m Cruise Intervals
10 Ring Rows
20 Pushups
30 Air Squats

(Rest to 75% before and after each Sprint)

Cool-down:
1600m Easy Run

Post total time and distance to comments: