Tuesday: Ring dips and Heavy Fran

Spend the first 10-15 minutes on either:

3 x 5 Ring dips or
3 x 5 Weighted Ring dips (increase the weight each round)

WOD
“Heavy Fran”

15-12-9

  • Thrusters
  • Chest to Bar Pull ups

*Thrusters (Men 115-135#)
(Women 75-95#)

Choose your own weight, make it heavy but doable, something that requires you to break up the sets.

29 thoughts on “Tuesday: Ring dips and Heavy Fran

  1. dips w/35,45,50# x 5
    wod 11:11 @ 115# uhh.

  2. Dips: toes on box, banded dips
    WOD: 8:50 (57#, redband PUs)

  3. WOD: 8:40 @ 95#, “leg-swing non-kipping strict PU’s” – according to Jasaon…haha. need to work on that in Gretchen’s gymnastics class!

    1. on Saturday during the lvl 1 cert

      8:50 @ 95# with jumping PU during the last 2 rounds. wasn’t feeling it for some reason, can’t breathe in the cold air or something.

  4. Rig Dips on parallettes on top of jerk boxes
    WOD: 5:26 (67# – maybe should’ve gone heavier)

  5. ring dips. on rings. sets of 3.
    WOD – 7:56 @65# and scaled to mostly regular pullups

  6. Dips: 5-5-5 w/ RB
    WOD: 9:01 (67#, GBPU)

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  8. Dips: a few parallette dips, then sets of red band ring dips
    WOD: 8:29 (62#, red band PUs)

  9. Dips: Toes on box
    WOD: 9:04 @82#, regular PUs

  10. Dips: Red band, still a struggle
    WOD: 9:32 (42# 1st rd, 37# next 2 rds, GB PUs)

  11. 4:37 (135# FS, C2B)

  12. 5-5-5 RB ring dips and 3×15 second ring hang
    WOD: 9:43 (62 # rd 1, 57 # rds 2 and 3, 1/2 GB/BB PU)

  13. 5x5x5 (0/15/20)
    WOD:8:00 @ 89# struggling

  14. No ring dips today, my shoulder is feeling funky.

    WOD 5:06 (I think)
    One-armed KB Thrusters 25#
    GHD sit-ups

  15. 3×5 reg dips
    WOD: 8:19 at 72# -… wanted > 75 but 79 was too tough. Hard to make 75# with kilo plates!

  16. 5/5/5 with 0,12,20 and 2 reps with 35#; WOD 8:20 with 126# and mostly strict PUs

  17. RD – 20, 25, 30

    WOD – 9:55 Rx (135)

  18. On the road @ crossfit palo alto (http://www.crossfitpaloalto.com/)
    5 rds:
    10 wall ball
    10 knees to elbows
    then
    3 rds:
    240m (around the block) farmers carry w/ your kb
    20 kb swings
    20 sit ups

    I did it @ 20# WB, 20kg KB 19:05

  19. 55lb ring dips, 7:04 at 135 wod. yek

  20. RD: 0, 20lbx4, 15lbx4.
    WOD: 8:06 @ 116

  21. RD: 5x,7x,7x body weight
    WOD: 5:45 (115 #)

  22. RD: 10, 20, 25
    WOD: 5:26 (115#)

  23. Worked on holding my weight on rings longer, then red band dips

    Something around 10 or 10:30 with 50#, dropped to 45#.

  24. Dips w/ band @Uva gym. WOD- Didn’t time it but less than 10 minutes. Thruster @ 65, strict assist pullups.

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