Thursday 4.30.15

Skill:  Strict Ring Dips 4 x max reps
-OR-
Weighted Ring Dips 5-5-5-5

WOD: 8:00 to find:
- 1 RM Clean (power or full)

Then,

AMRAP for 10:00:
- 5 Muscle Ups*
- 10 Power Cleans @ 60-65% today's 1 rep max.

* For those without Muscle Ups, the substitute will be 2 pull ups (as high as possible) and 2 dips (as low as possible) = 1 muscle up

Friday 1.30.15

Strength:  Weighted Ring Dip. Find 3rm
-OR-
Dips 3 x max reps (hardest variation)

WOD:  EMOM for 14:00
- Odd min- max rep Burpees
- Even min- 5 Sumo Deadlifts @ bodyweight

*Optional:  complete:
- 3 x max rep Handstand Push Ups

Friday 12.26.14

Strength:  Weighted Ring Dip 5-5-5-5-5 

-OR-

Ring Dips 5x max reps (at hardest variation)

WOD:  For time:
Reps of 21-15-9

- Deadlift (225/155#)

- Pull Up

*Optional:  2 min rest between sets:
- 3 x max Plank Holds on elbows (with weight if desired)

Post weights and times to comment.s

Friday 10.31.14

Happy Halloween!

Reminder: we are only open for morning classes today

 We are closed in the evening!

Strength: Weighted Ring Dips 3-3-3-3-3
-OR-
Ring Dips 5 x max reps

WOD: Complete 6 rounds for time:
- 10 Sumo Deadlifts (155/105#)
- 10 Box Jumps (24/20")

*Optional: For 10:00:
- practice Handstand Walks

Post weights and times to comments.

Friday 10.03.14

Strength: Weighted Ring Dips 5-5-5-5-5

or
5 x max reps @ bodyweight

WOD: EMOM for 12:00:
- 2 Deadlifts (65% of 1RM)
- max. Weighted Sit Ups

*Optional Post-WOD work: EMOM in 7:00:

                                      - one unbroken set of Muscle Ups

Post weights and times to comments.

Friday 7.11.14

Strength: Weighted Ring Dip 5-5-5-5-5 (sub Bar/ Box Dips as needed or 5 x max reps without weight)

WOD: “Kettlebell Annie”
50-40-30-20-10
- Double Unders
- Sit Ups
*20 Kettlebell Swings after each set (53/35#)

Post reps and weights and times to comments.

Tuesday 11.9.10

Focus on the position of his hands; close to his body, like he is putting his hands in his pockets.

SWOD: Weighted Ring Dips 1 rep Max

Metcon: 5 rounds for time

-40 Double Unders

-10 Ring Dips

-40 Sit Ups (scale up to GHD)

When starting the dip, make sure that you keep your elbows pointing back and your wrists turned slightly inward. If you allow your elbows to point out to the side, this will naturally allow you hands to slide away from your body as you start to descend. As you descend you want to make sure that your elbows are staying close to your sides and pointing back through the decent and ascent. This will give you more control throughout the motion. Notice in the picture that the rings are close to his body and they are touching his arm pits at the bottom. As you push up - make sure that your hands run right up the sides of your body and KEEP YOUR ELBOWS POINTING BACKWARDS. Now add more weight!