Ring Dips

GM WOD – MONDAY 08.05.22 – “THE BRIDGE”

MOBILITY & WARM UP

Set 1
AMRAP 3′:
100m Run (Easy to moderate pace)
5 Single Arm Ring Rows / Arm
10 Weighted V-ups
Rest 1:00
Set 2
AMRAP 3′:
100m Run (Moderate pace)
10 Scap Retraction
10 Weighted V-ups
Rest 1:00
Set 3
AMRAP 3′:
100m Run (Workout pace)
5-10 Strict Pull Ups
10 Weighted V-ups
Rest 1:00

SKILLS & SPECIFIC WARM UP

Ring Dip

Take 10 minute for work on Muscle Up

EMOM 8
5 low-ring muscle-up transitions

CONDITIONING

“THE BRIDGE”

AMRAP 15
15 Ring Row From Box
10 Ring Dips
200 mt Run

MGW WOD – MONDAY 03.04.23 – “MY TREASURE”

MOBILITY & WARM UP

Set 1
20 Strokes using arms only
10 Push-ups to Down Dog
Set 2
20 Strokes using arms and body only
:20 Shoulder Tap In plank
:20 Reverse Plank
Set 3
20 Strokes using arms, body, and half slide.
10 Clap Push Ups
Set 4
20 Strokes using arms, body, and full slide.
10 Alternate Deficit Push Ups

MOBILITY & SKILLS
Ring Dip

CONDITIONING
“MY TREASURE”

AMRAP 20
20/15 Calorie Row
15 Ring Dips
10 DB Turkish Get Up #22.5/15

SKILL WORK

3 Sets:
15 DB Bent Over Rows / Arm
15 Seated Leg Raise Over DB

G WOD –BENCHMARK THURSDAY 13.01.23 – ”JT ”

WARM UP

EMOM 10 min
1) :30 Shoulder Taps
2) :30 Push-ups
3) :30 Slow Air Squats
4) :30 Bear Crawl
5) :30 Slow Air Squats

SKILLS & SPECIFIC WARM UP
Ring Dip – Handstand Push-Up

WALL WALK
3 Sets:
5 Partial Wall Walks
5 Push Ups + 5 Dips

Take 10 minute for work on HSPU

1 Sets:
2 HSPU
4 Ring Dips
6 Push Ups

Then:

1 HSPU
3 Ring Dips
5 Push Ups
1 HSPU

CONDITIONING

“FRACTURED JT“
5 Rounds for time:
9 HSPU
9 Ring Dip
9 Push-up

MGW WOD – THURSDAY 02.01.23 – “LOOK UP”

MOBILITY & WARM UP

MOBILITY & SKILLS
Burgener Warm Up

CONDITIONING
“LOOK UP”

very 3 min for 24 min
20/15 Calorie Row
15 Push Ups
10 Alternate DB Snatch #22.5/15

SKILL WORK

3 Sets:
15 DB Bent Over Rows / Arm
15 Seated Leg Raise Over DB

G WOD – THANKS GOD IT’S FRIDAY 13.01.23 -BENCHMARK ”JT ”

WARM UP

EMOM 10 min
1) :30 Shoulder Taps
2) :30 Push-ups
3) :30 Slow Air Squats
4) :30 Bear Crawl
5) :30 Slow Air Squats

SKILLS & SPECIFIC WARM UP
Ring Dip – Handstand Push-Up

WALL WALK
3 Sets:
5 Partial Wall Walks
5 Push Ups + 5 Dips

Take 10 minute for work on HSPU

1 Sets:
2 HSPU
4 Ring Dips
6 Push Ups

Then:

1 HSPU
3 Ring Dips
5 Push Ups
1 HSPU

CONDITIONING

“JT“*
21-15-9 reps for time:
HSPU
Ring Dip
Push-up

*compare to 18.03.22

G WOD – WEDNESDAY 07.12.22 – ”I HATE NATE”

MOBILITY & WARM UP

AMRAP 10
10 Spiderman Stretch
5 Push-up to Down Dog
10 Alternating Walking Lunges
5 Ring Row or Jumping Pull-ups
10 Squats

SKILLS & SPECIFIC WARM UP

Ring Dip – Handstand Push Ups

PRE-WORKOUT
EMOM 10:
3 Strict Pull Ups

CONDITIONING
“I HATE NATE“

AMRAP in 20 minutes

2 Bar Muscle-Ups

4 Handstand Push-Ups

8 Ring Dips

GW WOD – TUESDAY 02.08.22 –“MANGO”

WARM UP

4 Rounds, Not for Time:
10 alternate scorpion stretch
5 Single arm kb deadlift x side
5 Single arm kb swing x side
10 Squat Jump

SKILLS & SPECIFIC WARM UP
PVC Clean Warm Up – Front Squat – Ring Dip

5 Clean Deadlift
5 Muscle Clean
5 Partial Front Squat
Keep bar over body.
5 Hang Power Clean
3 Squat Clean

Accessory
EMOM 10:
1 Hang Squat Clean + 2 Front Squats

Build in weight every Round ( find heavy of the day )

CONDITIONING

“MANGO“

AMRAP 12
8 Ring Dips
4 Facing the Bar Burpees
2 Front Squats #90% heaviest of the day

MGW WOD – THURSDAY 07.04.22 – “SOMETHING NEW”

MOBILITY & WARM UP

Set 1
20 Strokes using arms only
10 Push-ups to Down Dog
Set 2
20 Strokes using arms and body only
:10 Top of Ring Dip Support
:10 Bottom of Ring Dip Support
Set 3
20 Strokes using arms, body, and half slide.
10 Jumping Ring Dips or Foot Assisted Dips
Set 4
20 Strokes using arms, body, and full slide.
5-10 Ring Dips, Foot Assisted Dips, or Box Dips

MOBILITY & SKILLS
Turkish Get Up – Ring Dip

CONDITIONING
“SOMETHING NEW”

AMRAP 20:
20/15 Calorie Row
15 Ring Dips
10 DB Turkish Get-ups #22.5/15

SKILL WORK

3 Sets:
15 DB Bent Over Rows / Arm
15 Seated Leg Raise Over DB

G WOD – THANKS GOD IT’S FRIDAY 18.03.22 -BENCHMARK ”JT ”

WARM UP

EMOM 10 min
1) :30 Shoulder Taps
2) :30 Push-ups
3) :30 Slow Air Squats
4) :30 Bear Crawl
5) :30 Slow Air Squats

SKILLS & SPECIFIC WARM UP
Ring Dip – Handstand Push-Up

WALL WALK
3 Sets:
5 Partial Wall Walks
5 Push Ups + 5 Dips

Take 10 minute for work on HSPU

1 Sets:
2 HSPU
4 Ring Dips
6 Push Ups

Then:

1 HSPU
3 Ring Dips
5 Push Ups
1 HSPU

CONDITIONING

“JT“*
21-15-9 reps for time:
HSPU
Ring Dip
Push-up

*compare to 12.07.21

GM WOD – TUESDAY 30.11.21 – “MY TREASURE”

MOBILITY & WARM UP

600 mt run
20 PVC Shoulder Dislocates
30 PVC Figure 8’s ( 15xside )
10 Dynamic Squats
30 Jumping Jacks

then:
10 Minute AMRAP of:
20 Double Unders
7 Scap Retraction
7 Kipping Swing
7 Walkout
7 Down Under

SKILLS & SPECIFIC WARM UP

Ring Dips

CONDITIONING
“MY TREASURE”

5 Rounds for Time
10 Ring Dips*
50 Double Unders

*Scaled: Narrow Grip Push Up