Tag Archives: Ring Dips

TGUs and KtC then T2B, Ring Dips, Pullups and Burpees

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Take 15 minutes for handstand practice (getting to be a routine).

Then 2 rounds

  • 3 x Turkish Getups per Side
  • 3 x Skin the Cat

Then 21-15-9 of

  • Toes to Bar
  • Ring Dips

Rest 2 minutes then 21-15-9 of

  • Kettlebell Swings @ 32kg
  • Burpees

Results: Handstands continue to improve. Used 14kg then 16kg for the TGUs. Metcon 1 – 4:59. Metcon 2 – 5:19.

HSPU and Pullups then Power Cleans and Dips

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5 rounds of

  • 10 x Alternating Single Leg Pike Lift from Paralleletts (5 per side)

Then another repeat WOD, this time from March 13, 2019.

5 rounds

  • 3-5 x Deficit Handstand Pushups
  • Rest 30 seconds
  • 2-3 x L-Sit Pullups
  • Rest 2 minutes

For time (inspired by Crossfit Open WOD 15.4)

  • 3 x Power Cleans @ 135lbs
  • 3 x Ring Dips
  • 3 x Power Cleans
  • 6 x Ring Dips
  • 3 x Power Cleans
  • 9 x Ring Dips
  • 3 x Power Cleans
  • 12 x Ring Dips
  • 3 x Power Cleans
  • 15 x Ring Dips
  • 3 x Power Cleans
  • 18 x Ring Dips
  • 3 x Power Cleans
  • 21 x Ring Dips

Results: Metcon – 10:08 (last time completed in 11:33).

Bench Press then KBS, Row, Dips and Deadlifts

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Every 2 minutes for 16 minutes (8 rounds)

  • Set 1 – 5 x Bench Press
  • Set 2 – 3 x Bench Press
  • Set 3 – 2 x Bench Press
  • Sets 4 to 8 – 1 x Bench Press

Work up to a heavy single.

Then warm up with 3 rounds of

  • 3 x Deadlift

Work up to 205lbs.

Then AMRAP in 5 minutes

  • Row 15 Cal
  • Max Deadlifts @ 205lbs

Rest 3 minutes then AMRAP in 5 minutes

  • Row 15 Cal
  • Max Ring Dips

Rest 3 minutes then AMRAP in 5 minutes

  • Row 15 Cal
  • Max Kettlebell Swings @ 32kg

Results: Bench Press 135-155-175-185-195-205-210-215lbs. Metcon 23-35-45lbs.