Tag Archives: Ring Dips

Bench Press then Dips, Push Press and Burpees

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I was looking to do Bench Presses and found this as today’s WOD on CF Invictus.

Every 3 minutes, for 18 minutes (6 sets) do Bench Press

  • Set 1 – 5 reps @ 80-85%
  • Set 2 – 3 reps @ 85-90%
  • Set 3 – 2 reps @ 90%
  • Set 4 – 3 reps @ 85-90%
  • Set 5 – 8 reps @ 75-80%
  • Set 6 – 8 reps @ 75-80%

The five rounds for time of:

  • 12 Ring Dips
  • 12 Push Presses @ 95lbs
  • 12 Burpees Over the Barbell

Results:  Bench Press 160-185-200-185-150-150lbs (1RM is around 205lbs). For the Metcon 18:40.

Overhead Squats then 9 90 Second AMRAPS

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EMOM for 10 minutes

  • 1-2 x Overhead Squats

Then for total reps (modeled on the CF Invictus WOD from June 18)…

Start with 90 seconds of

  • 20 x Kettlebell Swings
  • Max Reps Ring Dips in time remaining (break as needed)

Rest 30 seconds then 90 seconds of

  • 20 x Kettlebell Swings
  • Max Reps Strict Pullups in time remaining (break as needed)

Rest 30 seconds then 90 seconds of

  • 20 x Kettlebell Swings
  • Max Reps Toes to Bar in time remaining (break as needed)

Rest 30 seconds and repeat from the beginning for a total of 3 rounds.

Results: For the Overhead Squats did the first 6 at 65lbs then the last 4 at 75lbs.  For the metcon ended up with 39 Dips, 29 Pullups, 27 Toes to Bar.  Been a long time since I did high volume KB swings… forearms paid the price.

Power Cleans then Pullups, Ring Dips, Burpees and L-Sits

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Every 2 minutes for 16 minutes

  • 1 x High Hang Power Clean
  • 1 x Hang Power Clean

Then AMRAP in 12 minutes of

  • 12 x Pullups
  • 12 x Ring Dips
  • 12 x Burpees

Then EMOM for 8 minutes

  • 10-15 second L-Sit

Results:  For the Power Cleans 95-105-110-115-120-125-130-135lbs.  For the Metcon, 4 rounds plus 11 reps.  Haven’t done L-Sits for a long time so did them with bent knees to keep form.  Need to work on that…