Wednesday Workout: Skill Work + AMRAP

Gymnastics Skill Work

Ring Dips+ Muscle Up Progressions

WOD

Complete as many rounds as possible in 3 minutes:

3 Power Clean 155/115 lbs
6 Push Ups
9 Air Squats / 9 Ring Dips
*Perform Air Squats on Rounds 1, 3, 5 and Ring Dips on Rounds 2, 4, 6.
*Repeat this sequence 6 times (6 rounds). Rest for 1 minute between the 3 minute rounds.”

18 thoughts on “Wednesday Workout: Skill Work + AMRAP

  1. Not quite the same, but super similar…

    “The Chief” on 5/6/11 (only 5 rounds of the above and all air squats not ring dips and the power clean not quite so heavy)
    75 reps, 65 reps, 74 reps, 68 reps, 72 reps

  2. In case anyone is curious about benchmarks, this is a crossfit football named wod called “The Ensign”.

  3. Did The Chief a while ago: http://beyondthewhiteboard.com/workout_sessions/531128

    Have not hit the Ensign yet, but have fun!

  4. 92,49,90,36,72,30 = 369 Rx

    1. Posted as Kyle by accident…

      92,49,90,36,72,30 = 369 Rx

  5. no idea what i did, but it was something like

    93, 85, 87, 60 (4 rounds)

  6. 61, 51, 68, 50, 51, 32 = 313 @105#, RBRDs

  7. 371 (111#, 2×24” Box Dips)

  8. 54, 54, 56, 52, 57 (I think?) @ 105# and red band dips

  9. 73, 63, 57, 38, 55, 39. all over the place. rxd cleans, red band dips

  10. 77, 44, 68, 36, 66, 37 = 328 @89# and red band ring dips

  11. I can’t find the sheet I wrote all this down on now, but I’m pretty sure it was:
    72, 57, 55, 39, 56, 40 = 319. (79# pc, box dips with feet on box)

  12. 105# cleans (that’s what was written on the white board), 6 ring dips per round – initially unassisted then mixing in jumping/negative reps at end of rounds

    77, 45, 75, 35, 63, 45

  13. 81,54,57,64,74,37 = 367 (89# cleans, red band dips)

  14. 72, 65, 56, 38, 56, 45 = 332 rx

  15. 63, 45, 56, 39, 54, 41 = 298 (72#, ring dips w/ heels on box)

  16. 61, 45, 45, 38, 35, 38 = 262 (79# cleans, dips with heels on 12″ box)
    stupid cleans

  17. on 6-11:
    102, 65, 90, 54, 77, 54 = 442 Rx

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