Ring Dips

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

GWM WOD – MONDAY 03.08.20 – “PUSH AND PULL”

MOBILITY & WARM UP
10′ Banded stretch & Mobility Around Trouble Area; Then:
EMOM 12 (3 Rounds)
1- 200mt Run
2- 1 Round of “Cindy”
3- 15 Kettlebell Swings (Light weight)
4- 15 Sit-ps

SKILLS & SPECIFIC WARM UP
Ring Dip – Push Press

CONDITIONING
“PUSH AND PULL”
AMRAP 20′
5 Ring Dips
7 Chest To Bar
9 Push Press #52/35
400 mt Run

GWM WOD – THURSDAY–23.07.20 – “THROW IT DOWN”

MOBILITY & WARM UP

EMOM 12′
Station 1 – 200 mt Run
Station 2 – 15 AB -Mat Sit-Ups
Station 3 – 30 Double-Unders + 8 Light Alternating DB Muscle Snatches
Station 4 – 5 Good Morning + 5 Strict Press&Reach + 5 Front Squats

SKILLS & SPECIFIC WARM UP
BURGENER WARM UP
SNATCH

CONDITIONING
“THROW IT DOWN”
For Time: Time Cap 20′
5 Rounds
10 Ring Dip
10 Hang Power Snatch #43/30
500 mt Row

GW WOD – TUESDAY 16.07.19 – “ELIZABETH”

MOBILITY & WARM UP

2 Rounds, Not for Time:
250 mt Row
6 Slow Scap Retractions
5 Walkouts
4 Spiderman + Reach (each side)
3 Russian Baby Makers

Into 2 Rounds, Not for Time:
150 mt Row
30sec Cossack Squat
30sec Warrior Squat
5 Waiter Squats (each side)

2 rounds on Empty barbell rest 1′
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 deadlift (behind the neck)
5 Frint Squat

KILLS & SPECIFIC WARM UP

CLEAN – Ring Dips

CONDITIONING

“ELIZABETH”

For Time:
21-15-9 Reps
Squat Cleans (61/43 lb)
Ring Dips

Good Times for “Elizabeth”
– Beginner: 11-14 minutes
– Intermediate: 8-10 minutes
– Advanced: 5-7 minutes
– Elite: <5 minutes

GW – WEDNESDAY 24.04.19 – “DOUBLE COPY”

MOBILITY & WARM UP

2 Rounds, Not for Time:
1:00 Light Row
6 Slow Scap Retractions
5 Walkouts
4 Spiderman + Reach (each side)
3 Russian Baby Makers

Into 2 Rounds, Not for Time:
1:00 Light Row
:30s Cossack Squat
:30s Warrior Squat
5 Waiter Squats (each side) Into 2 Rounds:
1:00 Thoracic Opener (Barbell) – Video
1:00 (:30s each side) Dorsiflexion – Video

SKILLS & SPECIFIC WARM UP
Snatch
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Presses (behind the neck)
5 Overhead Squats

Add a very light load, followed by:
5 Hang Muscle Snatches
4 Power Snatches
3 Overhead Squats

CONDITIONING

“The Best Scale”

15-12-9
Power Snatch #43/30
Chest To Bar

Directly into…

9-12-15
Overhead Squats #43/30
Ring Dips

GM WOD – THANKS GOD IT’S FRIDAY 22.06.18

WARM UP
3 RNFT
7 Burpees
7 Kb Snatch each arm
7 Goblet Squats
7 Broad Jumps

MOBILITY & SKILLS
Shoulder – Ring Dips – Pose Running

CONDITIONING
5 RFT
10 Pull Ups
10 Ring Dips
400 mt Run

G WOD – THURSDAY 16.11.17

WARM UP
Complete 3 Rounds Not For Time
20 Double Unders / 40 Single
15 Air Squats
10 Hand Release Push Ups
20 Walking Lunges Combo PVC Shoulder Dislocate
10 Cal Row/20 Air Dyne

MOBILITY & SKILLS
Shoulders – Kipping – Ring Dips

STRENGHT
Push Press
3-3-3-3-3

CONDITIONING
5 rounds
10 Ring Dips
15 Toe To Bar
20 Handstand Push-Ups

G WOD – MONDAY 06.11.17

WARM UP & MOBILITY
PILATES:
Matwork Series 1

SKILLS
Handstand Push Ups

STRENGHT
2 Rounds Of:
Strict Handstand Push-ups
Max Unbroken Strict Handstand Push-ups ( 0 Drop )
Max Unbroken Strict Handstand Push-ups (Deficit 1×10 Kg)
Max Unbroken Strict Handstand Push-ups (Deficit 2x10Kg)
Rest 2:00 between rounds.

CONDITIONING
AMRAP 15:
4 L-Pull-Ups
8 Ring/Deficit Push Ups
12 Toes to Bar

ACCESSORY WORK
(Only if You Have More Than 6 Month of Experience)
On the 2:00 x 5
20 Calorie Row
Any time remaining in interval: Max Ring Dips