Tag

Ring Dips

SKILL: 5 sets of: 5 Ring dips & 5 Ring pull ups WOD: AMRAP in 7 21 Wall ball @ 20/14 7 HSPU -Rest 3...

LIFT: Clean & Jerk – 1 RM WOD: 15-12-9 Thrusters @ 115/75 Ring dips *complete 1 Rope climb after each set

SKILL: Tire flips WOD: 6 Rounds 10/5 Ring dips Suicide sprint -rest 45 sec-

LIFT: OH Squat – 5 x 2 WOD: 5 Rounds 10 Deadlift @ 185/135 10 Ring dips

LIFT: Back Squat – 3 x 5 WOD: 12-9-6-3 OH Lunges per leg @ 45/25 Ring dips Group max wall sit

LIFT: Back Squat – 3 x 5 WOD: EMOM….to failure 5 push press @ 135/95 5 ring dips

SKILL: “Sally” Squat drill WOD: 21-15-9 Power Cleans @ 155/105 Ring dips -200m Run after each set-

LIFT: Deadlift – 3 RM WOD: AMRAP in 16 2 Rope Climbs 10 Ring dips 20 sit ups

LIFT: 1 Power clean + 1 Squat clean EMOM x 10 WOD: 15-12-9-6-3 Power Cleans @ 165/115 Ring dips V-ups

LIFT: Press – 5 RM WOD: 5 Rounds 10 Hang power clean @ 115/85 5 Ring dips 1 Rope climb