Posts tagged with ‘dip support’

  • WOD Blog | Workout of the day

    WEDNESDAY 15-05-2019

    - by Sean Thompson

    A: GYMNASTICS CONDITIONING

    LEVEL 1

    Dip support hold

    10 sec on : 20 sec rest x 8:

    -Rest 1 minute-

    Strict push-ups

    20 sec on : 10 sec rest x 8:

    LEVEL 2

    Strict ring dips with a tempo:
    5 x Max reps

    Compare to reps completed at Week 5

    CONDITIONING

    LEVEL 1

    3 rounds, each for time, of:
    10 med ball sit-ups
    25 air squats
    40/30 cal. bike

    Rest approximately 2 minutes

    LEVEL 2

    3 rounds, each for time, of:
    12 knees to elbows
    36 air squats
    48/35 cal. bike

    Rest approximately 2 minutes

  • WOD Blog | Workout of the day

    MONDAY 23-07-2018

    - by Admin

    HAPPY BIRTHDAY FOR SUNDAY TO NICOLE GENADE!

    LEVEL 1

    A. GYMNASTICS CONDITIONING

    1: Warm-up
    EMOM 6:
    Even: 30 sec active hang
    Odd: 20 sec ring dip support

    2: Strength
    Strict pull-up
    5 x 8

    *60 sec rest between sets

    B. LOWER BODY STRENGTH

    Front squat
    Build to your heaviest 5 for the day in 5 sets

    LEVEL 2

    A. GYMNASTICS CONDITIONING

    1: Warm-up
    EMOM6:

    1 chest to rings pull-up
    1 tuck to inverted hang
    1 skin the cat

    2: Strength
    Strict muscle-up
    5 x max reps

    *60 sec rest between sets

    B. LOWER BODY STRENGTH

    Front squat
    Build to your heaviest 3 for the day in 5 sets

  • WOD Blog | Workout of the day

    TUESDAY 03-07-2018

    - by Admin

    HAPPY BIRTHDAY TO TYRONNE MORDT!

    LEVEL 1

    A. GYMNASTICS PULL/PUSH TEST

    1. Max duration static hang hold
    2. Max duration dip support hold

    B. CONDITIONING TEST 1

    For time:
    100 step up and overs, 24/20″
    75 Single DB shoulder to OH, 12.5/7.5
    50/35 cal. row

    LEVEL 2

    A. GYMNASTICS PULL/PUSH TEST

    Strict ring muscle-ups
    Max reps in 3 minutes

    B. CONDITIONING TEST 1

    For time:
    125 box jump overs, 24/20″ (no lockout needed)
    100 DB shoulder to OH, 20/15
    75/60 cal. row

  • WOD Blog | Workout of the day

    WEDNESDAY 10-01-2018

    - by Admin

    LEVEL 1

    A. GYMNASTICS TEST

    Max duration hold in hang
    Max duration hold at top of pull-up
    Max duration hold in dip support

    B. CONDITIONING TEST 3

    5 rounds for time:
    50 single skips
    15 wall balls, 7/5 to 3m
    30 knee tucks

    *20 min cap

    LEVEL 2

    A. GYMNASTICS TEST

    Ring muscle-ups
    1 attempt at max reps

    B. CONDITIONING TEST 3

    5 rounds for time:
    45 DU
    20 wall balls, 10/7 to 3m
    20 TTB rounds for time:

    *20 min cap

  • WOD Blog | Workout of the day

    TUESDAY 06-06-2017

    - by Admin

    CrossFit

    LEVEL 1

    A. GYMNASTICS CONDITIONING

    20 sec on : 10 sec off x 8 rounds/skill:
    Hold dip support (rings or box)
    Hold bottom of dip (rings or box)
    Push-ups

    B. CONDITIONING

    EMOM 14:
    Odd: 15 KB swings (20/12kg)
    Even: 65 single skips

    LEVEL 2

    A. GYMNASTICS CONDITIONING

    Strict ring muscle-ups
    5 x max reps w/ 2 min rest
    -strict on low rings
    -L1 program on rings

    B. CONDITIONING

    EMOM 14:
    Odd: 5 KB snatches/arm (24/16kg)
    Even: 45 double unders

     

    GI JOZI

    A MIDLINE:

    AMRAP 10: (For Quality)
    5/5 Widmill
    10 Med Ball Sit-ups
    20 sec Plank

    B. CONDTIOINING

    AMRAP 20:
    200m run
    15 KB swings- unbroken
    12 goblet squats