Posts Tagged ‘dip’

WOD
“Elizabeth”
Clean (135lbs/95lbs)
Dip
21, 15 and 9 reps for time
record time to comments
compare to 3-9-2010

WOD
Dip 30 reps
Run 1600m
Swing 50 reps
for time
record time to comments

WOD
Front Squat 1 1 1 1
—
Muscle Up
(and skills)

WOD
Deadlift 3 3 3+
—
Test Max BW Press (ME)
3 sets at 50%
record deadlift loads and reps/press to comments

WOD
Press Work: 5 x 80%
—
Skin the Cat 3 reps
Deadlift (275/185lbs) 3 reps
5 rounds for time

WOD
Press Work: 5 sets at 70%
—
Power Snatch (95/65lbs) 5 reps
Run 400m
AMRAP 20 minutes
record press work and rounds to comments

WOD
Press work (55% max reps) 3 sets
—
Press (55%)
Row 500m
3 rounds for time
record press variation and reps as well as total time to comments

WOD
Press Work: 5 sets at 60%
—
Run 1600m
(Max Effort)
record press and run time to comments

WOD
Row 200m (100%+Wm)
Strict Press (95/65lbs) 3 reps
Bench Press (135/95lbs) 3 reps
Dip 3 reps
3 rounds for time
record row splits and total time to comments

WOD
Run 800m
Dip 15 reps
Knees to Elbows 15 reps
3 rounds for time
record time comments
compare to 4-6-2010

WOD
Pull up/Muscle Up
Max Reps Pull Ups or Muscle Ups
5 sets at 50% of max
record reps to comments
compare to 3-8-2010
or 2-5-2010
or 1-15-2010

WOD
Row 500m
Dip 10 reps
Pull Up 10 reps
5 rounds for time
record total time to comments

WOD
Ring Techniques
—
“Elizabeth”
Clean (135lbs/95lbs)
Dip
complete 21, 15 and 9 reps as fast as possible
record loads and time to comments
compare to 8-15-2009
3-31-2009

WOD
Dip 21
KB Swing (24/16kgs) 33
Pull Up 21
KB Swing 33
Knees to Elbows 21
KB Swing 33
T Plank Push Up 21 reps
for time

WOD
Dynamic Effort Snatch High Pull (80% Snatch)
7 x 3
—
Clean (135/95lbs) 6 reps
Dip 6 reps
6 rounds for time
record loads and time to comments