Tag Archives: Dips

Presses then V-Ups, Presses Dips and Reverse Rows

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Every 2 minutes for 12 minutes

  • 5 x Strict Press @ 65%
  • 3 x Strict Press @ 75%
  • 1 x Strict Press @ 85%
  • 5 x Strict Press @ 75%
  • 3 x Strict Press @ 85%
  • 1 x Strict Press @ 95%

Then for time 10-9-8-7-6-5-4-3-2-1 of

  • Reverse Rows
  • Dumbbell Shoulder Press @ 21kg

Then for time 1-2-3-4-5-6-7-8-9-10

  • Dips
  • V-Ups

Results: Presses 95-110-125-110-125-140lbs. Metcons – 9:42 and 7:35.

Thrusters, Pullups, Ring Dips and Deadlifts

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5 rounds of

  • 5 x Single Leg Deadlift Right @ 32kg
  • Rest 30 seconds
  • 5 x Single Leg Deadlift Left @ 32kg
  • 10 x TRX Pike Press
  • 10 x TRX Mountain Climbers
  • Rest 90 seconds

For time

  • 75 x Sandbag Thrusters/Wall Balls
  • EMOM stop and do 5 x Strict Pullups (including minute 0)

Then for time

  • 50 x Ring Dips
  • EMOM stop and do 3 x Deadlifts @ 225lbs (including minute 0)

Results: Metcons 5:58 and 4:45. As prescribed started with the pullups and deadlifts before going into the first set of thrusters and dips.

Bench Press then Pullups, Dips and Pushups

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Every 2 minutes for 10 minutes

  • Set 1 – 5 x Bench Press @ 60%
  • Set 2 – 3 x Bench Press @ 70%
  • Set 3 – 3 x Bench Press @ 80%
  • Set 4 – 2 x Bench Press @ 90%
  • Set5 – 1 x Bench Press @ 95%
  • Sets 6 & 7 – 1 x Bench Press @ 95%+

Then a repeat of the September 20, 2019 WOD.

AMRAP in 12 minutes of

  • 3 x Strict Pullups
  • 6 x Kipping Pullups
  • 9 x Dips
  • 12 x Pushups

Resutls: Bench Press 140-160-185-160-185-205-220-220lbs/100kg (new 1RM!). Metcon 5 rounds plus 14 reps.

Weighted Pullups and Dips then Row, T2B, KBS and Front Squats

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1 round of

  • 50 x TRX Pike Press

Then 4 rounds of

  • 3 x Weighted Pullups @ 30lbs
  • 5 x Weighted Dips @ 30lbs

Then AMRAP in 5 minutes

  • Row 2 minutes
  • Max Strict Toes to Bar

Rest 2 minutes then AMRAP in 5 minutes

  • Row 2 minutes
  • Max Kettlebell Swings @ 32kg

Rest 2 minutes then AMRAP in 5 minutes

  • Row 2 minutes
  • Max Front Squats @ 135lbs

Results: Metcon 47 (15+32) – 52 (13+37) – 33 (13+20).

Muscle Up Practice then Cleans and Double Unders

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EMOM for 12 minutes (4 rounds of each) step through the three stations going for full range of motion

  • Station 1 – 5-6 x Ring Muscle Up Transitions
  • Station 2 – 5-6 x Ring Dips
  • Station 3 – 5-6 x Strict Bar Pullups

Then 5 rounds, rest 2 minutes between rounds

  • 1 x Hang Power Clean
  • 1 x Hang Squat Clean
  • 1 x Lift off plus Squat Clean

Then  AMRAP in 12 minutes of

  • 3 x Hang Squat Clean @ 95lbs
  • 30 x Double Unders
  • 6 x Hang Squat Clean
  • 30 x Double Unders
  • 9 x Hang Squat Clean
  • etc.

Results:   For the cleans 65-95-100-105-110lbs.  Metcon, 4 rounds (round of 15) plus 3 reps.  For the transitions, had one leg straight and the other bent to push off of.  Moved the bent leg farther out to reduce the amount of assistance it could give.