Tag

Ring Dips

LIFT: Press – 5 x 3 WOD: AMRAP in 10 10 KB Swings @ 32/24 kg 10 Box Jump @ 24/20 10 Ring dips

SKILL: 3 sets of max effort ring dips WOD: AMRAP in 12 5-10-15-20 Power Snatch @ 95/65 5-10-15-20 Burpees 10-20-30-40 Double under’s

SKILL: Rope climbs – Max effort in 2 min WOD: “Jackie” 1000m Row 50 Thrusters @ 45/35 30 Pull ups

SKILL: MU transition + ring dip WOD: 21-15-9-15-21 Weighted step ups @ 40/25 Medicine ball cleans @ 20/14

SKILL: Ring dips 5 x 3 WOD: AMRAP in 20 10 V to Hollow body 20 Russian twist @ 16/12 kg 30 Double under’s

SKILL: 5 x 5 Ring dips 5 x 30 sec. L sit WOD: AMRAP in 12 3 Power Cleans @ 95/65 6 Lunges w/BB 9...

SKILL: 3 Resisted sprints WOD: AMRAP in 9 6 Push press @ 95/65 3 Ring dips 1 Rope climb

LIFT: Front Squat 5 x 2 WOD: AMRAP in 10 1 Rope Climb 5 ring dips 10 Shoulder to OH @ 75% 5RM

SKILL: 3 x 3 Muscle ups or Transition w/ Ring dip WOD: 21-15-9 Hang Power Cleans @ 115/75 Box Jumps @ 24/20 Double under’s

LIFT: Clean technique drills – 3 reps EMOM @ 50% 1RM WOD: AMRAP in 7 5 Press @ 95/65 5 Dips 150m Row