Tag Archives: Ring Dips

Friday – 120117

Doug still going strong!

Olympic
Power Snatch
Find your 3 rep max.
These will be done touch and go. No dropping until you are done!

Workout of the Day
16 min AMRAP
10 Deadlifts (185/133)
10 ring dips
200m run

*Add to score with DL if you can’t make the run
*RD scale is 15 pushups

Post your scores to the Whiteboard.

Wednesday – 110817

Say hello to our newest member, Denzel!

EMOM
18 min EMOM
1st min- 3 back squat @80%+
2nd min- AMRAP ring dips
3rd min- rest

*Weight/total RD for score
*Scale RD to hand release pushups

Workout of the Day
16 min AMRAP
12 kb snatch (53/35)
12 toes to bar
200m run

*If you don’t have time to run, kb snatch

Post your scores to the Whiteboard.

Friday – 101317

Erin doing a great exercise to get better at ring dips.

Gymnastics EMOM
16 min EMOM
Odd min- AMRAP ring dips
Even min- 2 box jumps (push height)
*Scale to ring pushups

Workout of the Day
16 min AMRAP
8 pullups
16 standing OH plate lunge (45/25)
40 double unders

Post your scores to the Whiteboard.

Tuesday – 082917

Valentz a.k.a. snappy_patchy is still on point with that camera. Big Mike knocking out dubs no problem even with lifters on.

EMOM
12 min EMOM
Odd min- AMRAP ring dips
Even min- 5 box jumps (push height)

Score is total ring dips

If you can’t do ring dips, you will establish a walk out distance with a plate under your feet doing ring push-ups.  That way you walk the rings out the same distance every round.  Those box jumps should be higher than box jumps you do in a workout.

Workout of the Day
100 double under buy in
Then
25-20-15-10-5
Pullups
Power snatch (75/53)
*20 min cap

Post your scores to the Whiteboard.

Monday – 072417

Chase’s back is feeling good! He tackled those 315 lb deadlifts in last Tuesday’s workout no problem.

Strength/Skill
Let’s practice our handstand push-ups! If you have handstand push-ups and can kip well, go for a 3 “rep max depth” handstand push-up. THIS MUST BE STRICT! If you can’t do that strict, work on your strict handstand push-ups by doing an EMOM. Go do a deeper deficit by stacking plates. Use a measuring tape to see how deep you went.

Workout of the Day
27-21-15-9 reps for time of:
Squat cleans (95/63)
Ring dips
Toes-to-bar

This workout is capped at 25 minutes.  If you can’t do ring dips, you will do push-ups.  If you can do dips, but can’t handle that volume, pick a different descending rep scheme that results in less reps.  Same goes for the toes-to-bar.

Post your scores to the Whiteboard.