Posts Tagged ‘Dips’


4 RFT:

10 Chinup
10 Dip
400m Run
10 Jumping Air Squat
10 Knees-to-Elbow

(Recover to 75% before each run)

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Thursday : 080819

Posted: August 8, 2019 in WOD
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Run 2 miles to Calisthenic Park South Beach…

AMRAP 20:
3 Pullup
6 Dip
9 Jumping Air Squat
12 Situp


For Time:

10 Pullup

50 Double Under

20 Dip

50 Double Under

30 Walking Lunge

50 Double Under

40 GHD Situp

50 Double Under

40 Back Extension

50 Double Under

30 Walking Lunge

50 Double Under

20 Dip

50 Double Under

10 Pullup

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Monday: 073018

Posted: July 29, 2018 in WOD
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Warm-up:

MetCon:
5 RFT:

Gymnastic: 10 Dip
Weightlifting: 15 Reverse Hyperextension

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Saturday: 130209 (1-1)

Posted: February 4, 2013 in WOD
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WEEK 1: Day: 1

ME Upper Body:
Decline Bench Press: Find 1RM

Accessory:
Triceps Exercise: Work up to a Heavy 3-5 (#)
Back Exercise: Work up to a Heavy 3-5 (#)

Choose one of the Following Options:

Assistance:
Chest Exercise: 2-3×5-20 (#)
Lats Exercise: 2-3×5-20 (#)
Triceps Exercise: 2-3×5-20 (#)
Biceps Exercise: 2-3×5-20 (#)

or:

MetCon:
Alternating Tabata:

Ring Pushups
Strict Pullups
Dips

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Assistance:
Biceps Exercise: 2-3×5-20 (#)

See EXERCISE PAGE for list of Exercises.

Tuesday: 130205 (4-5)

Posted: January 27, 2013 in WOD
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WEEK 4: Day: 5

DE Upper Body:
Speed Bench: 9×3 (#)

Accessory:
Shoulder/Triceps Exercise: 4-5×5-20 or Work up to a Heavy 3-5 (#)
Back Exercise: 4-5×5-20 or Work up to a Heavy 3-5 (#)

Choose one of the Following Options:

Assistance:
Shoulders Exercise: 2-3×5-20 (#)
Lats Exercise: 2-3×5-20 (#)
Triceps Exercise: 2-3×5-20 (#)
Biceps Exercise: 2-3×5-20 (#)

or:

MetCon:
Alternating Tabata’s:

Stict Pullups
Dips
Wall Ball Throws 20/14#

Assistance:
Shoulders Exercise: 2-3×5-20 (#)
Biceps Exercise: 2-3×5-20 (#)

See EXERCISE PAGE for list of Assistance Exercises.

Thursday, August 9, 2012

Posted: August 3, 2012 in WOD
Tags: ,

WEEK 4: Day: 4

Warm-up:
Core Circuit. Pick 2 exercises and do them in a circuit (10-25 reps).
3 rounds not for time:

DE Upper Body:
Speed Bench (With Chains or Minibands): 40% of 1RM x 3 reps x 9 sets (#)

Choose 1 of the following Options:

RE Upper Body:
Triceps Exercise
Back Exercise
Shoulders Exercise

Or:

MetCon:
AMRAP 10:

10 Sumo Deadlift High Pulls 95/65#
10 Dips
10 Wall Ball Throws 25/20#

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RE Upper:
Back Exercise
Shoulders Exercise

Thursday, July 5, 2012

Posted: June 13, 2012 in WOD
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WEEK 4: Day: 3

Warm-up:
Core Circuit. Pick 3 exercises and do them in a circuit: 3 rounds of 10-20 reps per exercise.

DE Upper Body:
Speed Bench (With Chains or Minibands): 40% of 1RM x 3 reps x 9 sets (#)

RE Upper Body:
Cable Bent Over Triceps Extensions: 4×10 (#)
B1: Barbell Rows: 3×10 (#)
B2: Dumbbell Bench Press: 3×10 (#)

MetCon:
AMRAP 10:

7 Burpee Pullups
7 Dips

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Thursday, June 7, 2012

Posted: June 7, 2012 in WOD
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WEEK 4: Day: 3

DE Upper Body:
Speed Bench (With Minibands Double Wrapped): 40% of 1RM x 3 reps x 9 sets (#)

Assistance:
Dips: 3xMax Reps ()

MetCon:
10 Rounds For Time:

3 Power Cleans 115/85#
6 Pushups
9 Situps

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Thursday, May 31, 2012

Posted: May 31, 2012 in WOD
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WEEK 3: Day: 3

DE Upper Body:
Speed Bench (With Minibands Double Wrapped): 40% of 1RM x 3 reps x 9 sets (#)

Assistance:
Dips: 3xMax Reps ()

MetCon:
10-9-8-7-6-5-4-3-2-1:

Push Press 95/65#
Ring Rows
Situps

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Post WOD:
50 Wide Grip Pushups