Posts tagged with ‘ring dips’

  • 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

    SATURDAY 15-12-2018

    - by Admin

    BARBELL CLUB

    A: SNATCH

    Build to a HS in 15 minutes
    Then,
    EMOM 3:
    2 at 85% HS

    B: CLEAN & JERK

    Build to a HS in 15 minutes
    Then,
    EMOM 3:
    2+1 at 85% HS

    CROSSFIT

    12 Days of CrossFit

    1 HSPU
    2 pistols/leg
    3 Wall balls
    4 Pull-ups
    5 Ring dips
    6 Push press (40/20kg)
    7 Burpees
    8 Slam balls
    9 Box jumps
    10 Push-ups
    11 Russian KB swings
    12 Squats

  • WOD Blog | Workout of the day

    FRIDAY 16-11-2018

    - by Admin

    HAPPY BIRTHDAY TO ALI MOTALA!

    LEVEL 1

    A: BARBELL CONDITIONING

    With a running clock
    From 0-1 min: Max power cleans at 43/30
    From 1-2 mins: Rest
    From 2-3 min: Max power cleans at 52/35
    From 3-4: Rest
    From 4-5: Max power cleans at 61/43
    From 5-6: Rest
    From 6-8: Max power cleans at 70/52

    B: CONDITIONING

    For time:
    70 KB SDHP, 32/24
    35 burpees

    *Partition the reps up anyhow

    LEVEL 2

    A: BARBELL CONDITIONING

    With a running clock
    From 0-1 min: Max power cleans at 43/30
    From 1-2 mins: Rest
    From 2-3 min: Max power cleans at 52/35
    From 3-4: Rest
    From 4-5: Max power cleans at 61/43
    From 5-6: Rest
    From 6-8: Max power cleans at 70/52

    B: CONDITIONING

    For time:
    50 SDHP, 45/30
    50 kipping ring dips

    *Partition the reps up anyhow

  • WOD Blog | Workout of the day

    THURSDAY 08-11-2018

    - by Admin

    ENDURANCE CLUB

    A: WARM-UP

    1 min bike
    1 min skip
    1 min 10m shuttles
    3 rounds

    B: CONDITIONING

    42/30 cal. row
    400m run
    42/30 cal. bike
    Rest 3 minutes – Repeat for a total of 3 rounds

    CROSSFIT

    A: STRENGTH CONDITIONING

    Alt. Tabata intervals (20 sec on : 10 sec off)

    TnG deadlift, 80-90%
    Kipping ring dips

    16 intervals/movement – Alternate stations each interval

    B: ODD OBJECT CONDITIONING

    5 rounds for time:
    50m sled push
    50m sled drag
    400m run

  • WOD Blog | Workout of the day

    MONDAY 22-10-2018

    - by Admin

    HAPPY BIRTHDAY FOR SUNDAY TO RICHARD DURHAM!

    LEVEL 1

    A. BARBELL CONDITIONING

    EMOM 10:
    3 power cleans, across

    B. CONDITIONING

    3 rounds for time:
    12 single arm DB hang power clean/side, 22.5/15

    15 push-ups*

    LEVEL 2

    A. BARBELL CONDITIONING

    EMOM 10:
    2 TnG power cleans, ascending

    B. CONDITIONING

    3 rounds for time:
    21 DB split clean, 25/17.5
    15 ring dips