Tag

Ring Dips

LIFT: Deadlift – 5 x 5 WOD: 40 KB Snatch @ 24/16 kg 5 Ring Dips 10 Pull ups 10 Ring Dips 20 Pull ups...

SKILL: 3 x 20 sec plate hop drills WOD: 4 Rounds 400m Run 30 DB Power Cleans @ 40/30 30 Wall Ball @ 20/14 -Rest...

LIFT: Front Squat – 5 RM WOD: 10-20-30-40-50 KB Highpulls @ 24/16 kg 3-6-9-12-15 Dips

LIFT: OH Squat – 5 x 2 WOD: EMOM x 15 A) 5 HSPU B) 10 Ring Dips C) 10 DB Rows

SKILL: Ring Dips – 3 x Max Effort WOD: 5 Rounds 15 Wall Ball @ 20/14 15 Pullups Rest 60 sec between rounds

SKILL: Ring dips – Max Effort (Sub Ring Support) WOD: 20 min EMOM ODD: 2 Squat Clean – HAP EVEN: 7 Tuck Jumps

LIFT: Clean & Jerk – 7 x 1 WOD: 10 Rounds 5 Ring dips 10 Wall Ball @ 20/14 1 suicide sprint

SKILL: Core Complex – 10x WOD: 50 pull ups then 12-1 Heavy Kb Swings and 1-12 dips (rings if you got ’em) then 50 pull...

SKILL: KB snatch drills WOD: 8 Rounds 5 KB Snatch per side @ 24/16 kg 10 Ring dips 40 Double under’s -30 sec rest between...

LIFT: Clean & Jerk – 7 x 1 @ 90% 1RM WOD: AMRAP in 5 5 Ring dips 10 push press @ 95/65 -Rest 1...