Posts Tagged ‘Ring Rows’


Warm-up:

Dynamic Warm-up

WOD:

3 RFT:

  1. Max Rep Air Squats
  2. Max Rep Pull-ups
  1. Max Rep Sit-ups
  2. Max Rep Push-ups
  1. Max Rep Glute Hamstring Raises
  2. Max Rep Ring Rows
  1. Max Rep Back Extensions
  2. Max Rep Pike Push-ups

Cool-down:

Static Cool-down

Post total time to comments:

#spd_crossfit #crossfit #crossfitwod #crossfittraining #bodyweightcrossfit #bodyweightcrossfitwod #bodyweight #bodyweightworkout

#running #runningmotivation #runningcommunity


Warm-up:

Dynamic Warm-up

WOD:

3 RFT:

  1. Max Rep Reverse Lunges
  2. Max Rep Pull-ups
  3. Max Rep Bicycles
  4. Max Rep Push-ups
  5. Max Rep Single Leg Glute Bridges
  6. Max Rep Ring Rows
  7. Max Rep Hip Extensions
  8. Max Rep Ring Dips

Cool-down:

Static Cool-down

Post total time to comments:

#spd_crossfit #crossfit #crossfitwod #crossfittraining #bodyweightcrossfit #bodyweightcrossfitwod #bodyweight #bodyweightworkout

#running #runningmotivation #runningcommunity


Warm-up:

Dynamic Warm-up

WOD:

3 RFT:

  1. Max Rep Air Squats
  2. Max Rep Pull-ups
  3. Max Rep GHD Sit-ups
  4. Max Rep Push-ups
  5. Max Rep Glute Hamstring Raises
  6. Max Rep Ring Rows
  7. Max Rep Back Extensions
  8. Max Rep Pike Push-ups

Cool-down:

Static Cool-down

Post total time to comments:

#spd_crossfit #crossfit #crossfitwod #crossfittraining #bodyweightcrossfit #bodyweightcrossfitwod #bodyweight #bodyweightworkout

#running #runningmotivation #runningcommunity


Warm-up:

Dynamic Warm-up

WOD:

3 RFT:

  1. Max Rep Reverse Lunges
  2. Max Rep Pull-ups
  3. Max Rep Bicycles
  4. Max Rep Push-ups
  5. Max Rep Single Leg Glute Bridges
  6. Max Rep Ring Rows
  7. Max Rep Hip Extensions
  8. Max Rep Ring Dips

Cool-down:

Static Cool-down

Post total time to comments:

#spd_crossfit #crossfit #crossfitwod #crossfittraining #bodyweightcrossfit #bodyweightcrossfitwod #bodyweight #bodyweightworkout

#running #runningmotivation #runningcommunity


Warm-up:

Dynamic Warm-up

WOD:

3 RFT:

  1. Max Rep Air Squats
  2. Max Rep Pull-ups
  3. Max Rep GHD Sit-ups
  4. Max Rep Push-ups
  5. Max Rep Glute Hamstring Raises
  6. Max Rep Ring Rows
  7. Max Rep Back Extensions
  8. Max Rep Pike Push-ups

Cool-down:

Static Cool-down

Post total time to comments:

#spd_crossfit #crossfit #crossfitwod #crossfittraining #bodyweightcrossfit #bodyweightcrossfitwod #bodyweight #bodyweightworkout

#running #runningmotivation #runningcommunity

Tuesday: 210119 (3-1)

Posted: January 18, 2021 in WOD
Tags: , ,

Warm-up:

Dynamic Stretching

16min Easy Pace Run

WOD:

3 Rounds:

3min Interval Pace Run

1min Recovery

30sec Ring Rows

1min Recovery

Cool-Down:

16min Easy Pace Run

Static Stretching

Post total time and distance to comments:


Warm-up:

Dynamic Stretching

14:45min Easy Pace Run

WOD:

3 Rounds:

30sec Walking Lunges

1min Rest

30sec Ring Rows

1min Rest

30sec Situps

1min Rest

30sec Pushups

1min Rest

Cool-Down:

14:45min Easy Pace Run

Static Stretching

Post total time and distance to comments:


Warm-up:

Dynamic Stretching

10:15min Easy Pace Run

WOD:

3 Rounds:

5min Threshold Pace Run

30sec Rest

1min Ring Rows

30sec Rest

1min Situps

30sec Rest

Cool-Down:

10:15min Easy Pace Run

Static Stretching

Post total time and distance to comments:


Warm-up:

Dynamic Stretching

10:15min Easy Pace Run

WOD:

3 Rounds:

5min Threshold Pace Run

30sec Rest

1min Waking Lunges

30sec Rest

1min Ring Rows

30sec Rest

Cool-Down:

10:15min Easy Pace Run

Static Stretching

Post total time and distance to comments:

Friday: 201211 (1-6)

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

Warm-up:

Dynamic Stretching

19:15min Easy Pace Run

WOD:

3 Rounds:

1min Ring Rows

30sec Rest

1min Situps

30sec Rest

Cool-Down:

19:15min Easy Pace Run

Static Stretching

Post total time and distance to comments: