Tag Archives: ring dip

WOD Tuesday October 25th

The Havoc Games Competition is December 3rd! Get a partner and get signed up! Early registration ends October 31st! Click to Register! Warm up: 10 High Jump land in a full squat, 10 Single leg hip bridges, 10 High Hang Clean with empty bar (focus on elbow speed and speed into squat), 10 Back extensionsContinue reading “WOD Tuesday October 25th”

WOD Tuesday December 22nd

Warm up: 2 Rounds: 30 Sec Handstand Hold, 10 Sit ups, 5 Behind the neck Jerks with empty bar Behind the neck Jerks: 3, 3, 2, 2, 1, 1 2. As many Rounds as Possible in 6 minutes: 1 Snatch 2 Overhead Squats 3 Chest-to-bar Pull ups 2 Minutes Rest As Many Rounds as Possible in 6Continue reading “WOD Tuesday December 22nd”

WOD Friday November 27th

Partner WOD and Gear Swap this Saturday 28th @ 11 a.m.! Classes Today: 12 pm, 4 pm, 5 pm, 6 pm, 7 pm Warm up #11 Every minute on the minute for 10 minutes: 1st Minute: 2 Strict Press @ 85% 2nd Minute: 2 Deadlifts @ 85% 2. 3 Rounds For Time: 15 Ring DipsContinue reading “WOD Friday November 27th”

WOD Wednesday September 23rd

Double Under Clinic on October 4th: Get signed up at the gym! First 20 people will get a jump rope. $25 with a rope, $20 without a rope. Warm up: 2 Rounds: 10 Push ups, 30 Sec Plank Hold Bench Press: Find a one rep max 2. 4 Rounds for Time: 10 Thrusters @ 75 / 53Continue reading “WOD Wednesday September 23rd”

WOD Tuesday July 14th

Warm up # 7 1. Push press + Jerk: 5 x 2 @ 90% (end each set of push presses with 1 jerk) 2. 10 Rounds for time of: 1 Clean and jerk (full) 10 down to 1 Ring dips (10 on the first round, 9 on the second, 8 on the 3rd etc.) 100Continue reading “WOD Tuesday July 14th”