FOR MEMBERS
BOOK NOW
FOR MEMBERS
BOOK NOW
ROYAL CROSSFIT

Wednesday

140421


WOD

train at home

train at home


For time
5 rounds of
10 double dumbbells power clean
10 ring dips
10 chest to bar pull-ups

♀2x15kg ♂2x22.5kg

Tips


Warm-up
General :
3 rounds of
5 burpees
15'' hollow
5 burpees
15 '' arch

Special :
2x5 deadlifts or 5/5 slow one leg deadlift (for no equipment option)
1x5 deadlift and shrug or 2x5 bridges
2x5 power cleans or 5/5 one leg bridges

2x5 push-ups
1x10'' hold on rings
2x5 ring dips or "box" dips

1x10'' hold on bar
2x3 strict pull-ups
2x5 kipping pull-ups
2x5 chest to bar pull-ups

or dumbbell row 2x5/5
or arch 2x15''

Scaling


☛ Limited equipment options and scaling

☛ If you have only one dumbbell do 10 reps on each arm
☛ You may use kettlebells or barell for cleans

☛ Scale ring dips with 10'' ring holds+ 10 push-ups
☛ If you don't have rings do dips between two chairs or "box dips"

☛ Scale chest to bar pull-ups to pull-ups or ring rows
☛Do 10/10 dumbbell row if you don't have a pull up bar

☛ No equipment :
10/10 one leg bridges
10 push-ups
30'' arch hold

Ανακοίνωση

"Tο γυμναστήριο από την Τρίτη 3/11 , αναστέλλει την λειτουργία του σύμφωνα με τα νέα μέτρα που ανακοινώθηκαν από την κυβέρνηση για την προστασία από τον Covid-19. Όλες οι ενεργές συνδρομές παγώνουν μέχρι να ανοίξουμε και πάλι"

"The gym will be closed starting Tuesday 3/11 , in accordance with the new measures that government announced for the Covid-19. All active subscriptions freeze until re-opening"

ΤΕΛΕΥΤΑΙΑ ΑΡΘΡΑ