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.”
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
In case anyone is curious about benchmarks, this is a crossfit football named wod called “The Ensign”.
Did The Chief a while ago: http://beyondthewhiteboard.com/workout_sessions/531128
Have not hit the Ensign yet, but have fun!
92,49,90,36,72,30 = 369 Rx
Posted as Kyle by accident…
92,49,90,36,72,30 = 369 Rx
no idea what i did, but it was something like
93, 85, 87, 60 (4 rounds)
61, 51, 68, 50, 51, 32 = 313 @105#, RBRDs
371 (111#, 2×24” Box Dips)
54, 54, 56, 52, 57 (I think?) @ 105# and red band dips
73, 63, 57, 38, 55, 39. all over the place. rxd cleans, red band dips
77, 44, 68, 36, 66, 37 = 328 @89# and red band ring dips
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)
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
81,54,57,64,74,37 = 367 (89# cleans, red band dips)
72, 65, 56, 38, 56, 45 = 332 rx
63, 45, 56, 39, 54, 41 = 298 (72#, ring dips w/ heels on box)
61, 45, 45, 38, 35, 38 = 262 (79# cleans, dips with heels on 12″ box)
stupid cleans
on 6-11:
102, 65, 90, 54, 77, 54 = 442 Rx