Category Archives: Ring Dips

November 25, 2015

Strength/Skill Four sets of: Push Press x 3-5 reps Rest 90 seconds Weighted Supinated-Grip Pull-Ups x 3-5 reps @ 2110 Rest 90 seconds MetCon For time: 10 Wall Ball Shots (20/14 lbs) 1 Ring Dip 9 Wall Ball Shots 2 … Continue reading

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November 16, 2015

Strength Take 10 minutes to build to a heavy-ish Front Squat, and then… Every 3 minutes, for 15 minutes (5 sets) of: Front Squat x 3-5 reps @ 30X1 Strength/Metcon Every minute, on the minute, for 15 minutes (5 sets … Continue reading

Posted in Front Squats, Kettlebell Swings, Plank Holds, Ring Dips, Ring Row, Toes to Bar, WODs | Tagged , , , , , , , , , , | Leave a comment

November 7, 2015

Strength/Skill Three sets of: Deadlift x 6-8 reps @ 2011 Rest 90 seconds Ring or Stationary Dips x 20-25 reps (more advanced athletes may perform the dips from high rings – starting each set with a muscle-up) Rest 90 seconds … Continue reading

Posted in Deadlifts, Hand Release Push Ups, Kettlebell Swings, Ring Dips, Row, WODs | Tagged , , , , , , , , , , | Leave a comment

November 3, 2015

Strength/Skill Every 3 minutes, for 15 minutes (5 sets): Shoulder Press x 3-5 reps @ 20X1 Rest 2-3 minutes If you achieve 5 successful reps, increase the load in the next set. MetCon Complete as many rounds and reps as … Continue reading

Posted in Handstand Push Ups, Ring Dips, Shoulder Press, Toes to Bar, WODs | Tagged , , , , , , , , , , | Leave a comment

August 15, 2014

SWOD Back Squats 3@80% 3@85% 3 or more @ 90% WOD 21-15-9: HSPU Pushups Ring Dips

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August 8, 2014

SWOD Back Squats 5@75% 5@80% 5 or more @ 85% WOD Elizabeth 21-15-9: Squat Cleans 135/95# Ring Dips

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August 1, 2014

SWOD: Back Squat 40% x 5 50% x 5 60% x 5 ONLY SWOD: Elizabeth: 21-15-9 of: Squat Clean (135/95#) Ring Dips

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July 2, 2014

SWOD: Shoulder Press 40% x 5 50% x 5 60% x 5 (only) WOD: 5-10-15 of: Push Press (135/95#) Ring Dips

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April 11, 2014

3 rounds for time of: 3 Deadlifts (315/205#) 15 Ring Dips 10 Pull ups

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January 22, 2014

SWOD Front Squat 3×2 w/1 set @ 85% WOD “Elizabeth” 21-15-9 of: Cleans 135/95 Ring Dips WOD Courtesy of CrossFit ICONZ

Posted in Clean (Squat Clean), Front Squats, Ring Dips, WODs | Tagged , , , , , , , , , , , , | Leave a comment