Tag Archives: Ring Dips

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…

Strict Press then Deadlifts, Ring Dips and Push Press

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Not for time do 5 rounds of Strict Press with the following rep scheme increasing weight per round. Between each set do 50 Double Unders then rest 2 minutes before starting the next round.

  • 5 – 5 – 2 – 2 – 1

AMRAP in 12 minutes (taken from the CF Invictus WOD from March 7, 2018)

  • 12 x Deadlift @ 165lbs
  • 12 x Ring Dips
  • 12 x Dumbbell Push Press @ 18kg

Results:  Strict Press 95-105-115-125-135lbs.  AMRAP 3 rounds plus 9 reps.

KBS, Situps, Ring Dips and Power Cleans

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5 rounds of

  • 3 x Hang Power Cleans
  • 3 x L-Sit Pullups

For time

  • 40 x Kettlebell Swings
  • 30 x Situps
  • 20 x Ring Dips
  • 10 x Power Cleans @ 135lbs
  • 20 x Ring Dips
  • 30 x Situps
  • 40 x Kettlebell Swings

Results:  Hang Cleans 80-95-105-115-125lbs (pretty much same as last time).  Metcon 9:42.

Back Squats then Row, Double Unders and Ring Dips

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Three sets of

  • 8 x Back Squats @ Bodyweight
  • Rest 3 minutes

Then set the clock for 3, 5 minute rounds and against each 5 minute running clock

  • Row 10 calories (adjust so it takes about 90 seoncds)
  • 50 x Double Unders
  • 20 x Ring Dips
  • Rest in remaining time

Record time to complete all reps in each round.

Results: Used 165lbs for the Back Squats.  Metcon 3:45, 4:10, 4:45.