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Tag → Ring Dips

Friday 08/21/15 Posted by admin on August 20, 2015 • No comments

A. Press 3-3-3-3-3
-add weight each set

B. 21-15-9
Power Cleans 135m/95w
Ring Dips

-at minute 15:00 complete:

21-15-9
Power Snatch 135m/95w
Burpees

Wednesday 08/12/15 Posted by admin on August 11, 2015 • No comments

A. Warm-Up: 3 rounds,
10 Shoulder Touches
Max Effort HS Walk

B. Ring Dips 5-5-5-5-5
-Weighted

C. AMRAP 15:00
15 Deadlifts 185m/135w
15 HRPU
15 Over the Box Jumps 24m/20w

 

 

Tuesday 05/26/15 Posted by admin on May 25, 2015 • No comments

A. Three sets (12 minutes) of:
:30 Muscle-Ups or Ring Dips
Rest :30
:30 Toes to Bar
Rest :30
:30 L-Sit or L-Sit Progression
Rest :60

B. OTM for 20:00
Even: 5 Deadlift 315m/205w
Odd: 1 Rope Climb

 

 

Friday 05/08/15 Posted by admin on May 7, 2015 • No comments

A. Warm-Up:
3 rounds:
10 Shoulder touches
10 Deadlift @ 40%

B. 3x Max Rep
Strict Pull-Ups

C. “Elizabeth”
21-15-9
Power Clean 135m/95w
Ring Dips

023

Thursday 04/09/15 Posted by admin on April 8, 2015 • No comments

A. Back Squat 3×10
-72.5%
-or add weight from 4/1

B. Front Squat 3×5
-82.5%
-or add weight from 4/1

C. Ring Dips 10-8-6-4-2
-weighted if possible
-compare to 3/17

044

Tuesday 03/10/15 Posted by admin on March 9, 2015 • No comments

A. Deadlift 5×2
-82.5%

B. 5 rounds:
10 Unbroken Ring Dips*
rest 1:00
10 GHD Sit-Ups
rest 1:00
*Sub: feet on box, feet on box w/band

C. GH Raises, up to 25 reps

008

Friday 02/20/15 Posted by admin on February 19, 2015 • Comment

A. 10:00 Shoulder Touch Work

B. For Time:
50 Wall-Balls
40 Power Snatch 95m/65w
30 Toes to Bar
20 Ring Dips
20ft HS Walk*

*HS walk Scale=20 HSPU or 20 Strict HSPU