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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Posts Tagged ‘Dips’
Monday: 090919 (1-1)
Posted: September 8, 2019 in WODTags: 400m Run, Chinups, Dips, Jumping Air Squats, Knees-to-Elbows
1
Thursday : 080819
Posted: August 8, 2019 in WODTags: AMRAP, Dips, Jumping Air Squats, Pullups, Situps
Run 2 miles to Calisthenic Park South Beach…
AMRAP 20:
3 Pullup
6 Dip
9 Jumping Air Squat
12 Situp
June 3, 2019
Posted: June 2, 2019 in UncategorizedTags: Back Extensions, Dips, Double Unders, GHD Situps, Pullups, Walking Lunges
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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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 WODTags: Alternating Tabata, Dips, Strict Pullups
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
Post total reps to comments:
Assistance:
Biceps Exercise: 2-3×5-20 (#)
See EXERCISE PAGE for list of Exercises.
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.
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#
Post total number of rounds to comments:
RE Upper:
Back Exercise
Shoulders Exercise
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
Post total number of rounds to comments:
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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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
