Posts tagged with ‘ring dips’

  • 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

  • WOD Blog | Workout of the day

    MONDAY 08-10-2018

    - by Admin

    LEVEL 1

    A. LOWER BODY STRENGTH

    Front squat
    Establish a 10RM in 15 minutes

    B. GYMNASTICS PUSHING

    Strict push-ups
    As many reps as possible in 4 minutes

    C. CONDITIONING TEST

    AMRAP 8:
    2, 4, 6, 8, 10, …….
    Reverse lunges per leg
    Hang power snatch, 30/20

    LEVEL 2

    A. LOWER BODY STRENGTH

    Back Squat

    Establish a 20RM in 15 minutes

    B. GYMNASTICS PUSHING

    Kipping ring dips
    As many reps as possible in 4 minutes

    C. CONDITIONING TEST

    AMRAP 8:
    2, 4, 6, 8, 10, …….
    Alt. pistols
    Power snatch, 45/30