dip

Wednesday 5.20.2015

wodSTRENGTHA. 5 RM Floor Press B. 3 x ME Ring Dips  

CONDITIONING 7 min AMRAP: Burpees

Finisher 3 x 10 1-Arm Row 3 x 15 sec per side KB Slasher 

COMPETITION 30 HSPU 3 x 30 sec Banded Pushdowns

Friday 2.27.2015

wodSTRENGTHA. 9 x 3 Bench Press @ 70% (Close, Middle, Wide) B. 3 x ME Ring Dips

CONDITIONING Team Workout 16 min AMRAP: Row 150m/100m 10 Shoulder to Overhead 95/65 Partners alternate full rounds of work

Finisher 100 Band Pull Aparts

Friday 2.6.2015

wodSTRENGTHA. 10 x 2 Deadlift @60% B. 3 x 10 Bulgarian Split Squat

CONDITIONING 10 min AMRAP: 30 Goblet Squat 53/35 400m Run

Finisher 3 x 15 Steps Walking Good Morning

COMPETITION 5 min AMRAP: 2 Bar MU 4 HSPU 6 Ring Dip

Monday 11.10.2014

wodSTRENGTHA. 10 min EMOM:  6 Alternating DB Jerks (6 per side) B. 100 Pull aparts

CONDITIONING 6 min AMRAP: DB Man Makers https://www.youtube.com/watch?v=iMNnvhg1JcM

Finisher 3 x 90 sec Plank Rest as needed

COMPETITION 3 x 3 Muscle up + 2 Ring dips 30 HSPU

Wednesday 10.22.2014

wodSTRENGTHA. 8 x 3 Push Press @ 60% B. Bradford Press 3 x 8

CONDITIONING For Time: 50 Pull-ups 50 Push Ups *60m Shuttle penalty every time you drop off the bar or stop a set of push ups.

Finisher 3 x ME Plank

COMPETITION Ring Dips 4 x ME Sets 1 and 3 strict; Sets 2 and 4 kipping

Wednesday 9.17.2014

wodSTRENGTHA. 8 sets @ 50% Strict Press + Push Press + Push Press Every 90 sec

B. 3 x 15 Plate Front Raise 

CONDITIONING 15 min Running Clock of 40 sec on/20 sec off: 1. Pushup 2. Strict Pull-Up or Ring Row 3. Burpee

Finisher 100 Hollow Rocks 

COMPETITION 4 Min AMRAP: 1 MU + 2 Ring Dip

Friday 1.2.2015

wod FRIDAY, JANUARY 2 - 10AM CLASS; OPEN GYM 11AM-1PM

STRENGTH 9 x 3 Strict Press @ 55%

CONDITIONING For Time: 15-12-9 DB Press 40/30 Ring Dips Push Ups