Tuesday Workout: Dips plus Aerobic Swings and Jumps

Strength

Weighted Dip @ 20X1; 4-4-4; rest 90 sec btwn sets

WOD

AMRAP in 7 min:

  • KB Swing x 20 (53#/35#)
  • Box Jump x 10 (24″ / 20″)
  • Double-Under x 40

Rest 2 min, then repeat the AMRAP again.

Notes

  • 20X1 means down for 2, hold for 0, up fast, and hold for 1 at the top.
  • Today is aerobic power: aim for the same score both times through the AMRAP.

36 thoughts on “Tuesday Workout: Dips plus Aerobic Swings and Jumps

  1. dips on jerk boxes: 15#, 20#, 25#
    wod: 2 rds + 10 step ups, 2 rds + 2 step ups (subbed step ups w/ 20# dbs for box jumps)

  2. dips on boxes: body weight, then negatives
    wod: 3 rds + 20 KBS, 2 rnds + KBS + BJ + 5 DU all RX

  3. Did 3 rounds of 20 50# DB lunges, and 10 50# DB shoulder press – 1 minute rest between

    WOD:
    1st round: 4 rounds + 15 double unders
    2nd round: 5 rounds + 5 swings

  4. dips: 15#, 20#, 20#
    WOD: 3 + 5 swings, 3+18 swings – each round did about 15 DUs before switching to singles (2 singles to 1 DU)

  5. Dips
    3-3-3-3 unweighted (sorry to mess up your programming, but I could never eek the fourth one out, so I just added 3 at the end to make up for it)
    WoD
    2rds, 5 reps, 2 rds, 15 reps. oh double unders, you cripple me.

  6. Body weight dips on jerk boxes
    WOD: 2 rds. + 30 du (45# kb)
    2 rds. + 18 du (45# kb)
    I’m with Devon, du’s (or at least the inability to string them together) cripple me, as well.

  7. Dips: Negatives.
    WOD: 3 rds, 3rds+10 squats.
    subs: 18inch box, 25# goblet squat for KB(20 first rd, then 15 thereafter), 20 DU.

    PR DU @ 17 strung together. Small victory, but a victory regardless.

  8. no dips
    3 rds + 8, 3 rds +7 rx

  9. Dips: up to 55#
    WOD: 3rds + 20swings, 3rds + 10swings (but had to sub single-unders. sigh)

  10. Dips: box dips, 4×4
    WOD: 2 rds + 89 single-unders; 2 rds + 96 su (15# kb one-arm swings, step-ups, 3x single-unders)

  11. Dips: body weight on rings, paralletes, negatives last round on rings
    WOD: 3 rnds + 7 KBS, 2 rnds + 8 DUs Rx

  12. Dips – parallettes @ 45, 45, 55

    WOD – 2 rds + 20 KB, 2 rds + 15 KB Rx

  13. Dips: Negative
    WOD: 3 rds +40 SU’s, 2 rds+40 SU’s, (24″Box, 35# KB)

  14. Dips: unweighted parallette dips
    WOD: 3 rds + 9 KBS, 3 rds + 2 KBS Rx (all DUs unbroken)

  15. 3 rds + 26, 3 rds +6 rx

  16. Dips: BW, +15 lbs, +25 lbs

  17. @ 70lb KB and 30″ box
    3+ 3 kbs, 2+ 35 du’s (ahhh…so close)

  18. Ring dips: Set 1- 4 reps with Lauren on my back. Set 2 – 3 reps with Lauren again. Set 3 – 4 reps with Becca. Set 4 – 4 reps with Sadie.

    WOD: 3 rds plus 7 swings. 3rds plus 11 swings. Single unders instead of du.

  19. Dips on parallettes: 10#, 10#, 15#

    WOD (scaled to 20 double-unders per round):
    Round 1 – 3 rds + 17 dus
    Round 2 – 4 rds + 6 kbs

  20. dips: unweighted, using parallettes
    WOD: 4 rds + 17 kbs, 4 rds + 7 kbs rx

  21. Dips: 0, 15, 25
    WOD: 3rnds + 5 Box Jumps, 3 rnds 15 KB @45#

  22. Dips: negatives
    WOD: 3rds + 11 kbs, 3rds + 13 kbs (SUs)

  23. Dips: negatives
    WOD: 2 rounds plus 100 single unders, 3 rounds plus 4 KB

  24. WOD: 2rds + 10kbs, 2rds + 8kbs Rx (DU’s slowed me down tremendously)

  25. DIPS: negatives
    WOD: 2 + 17DU; 2 + 15 KB rx – think the pollen really got me today :-/

  26. dips: heavy vest, Sadie, Sadie (who weighs 41.5#)
    WOD: 3+30, 3+17 rx

    1. 41.5 AFTER dinner. She was probably 40.5 during the workout. Dont try to boost your stats. Haha!

      1. damn, my ego is shot.

  27. dips: bw, bw, 10#
    WOD: 3 rounds (T2R for KBS), 2 rounds + 28 (T2R again)

  28. dips: 4-4-4 negatives between boxes
    WOD: 3 rounds + 12 KBS and 3 rounds+16 KBS

  29. dips: BW on rings
    wod: 3 rounds + 5 swings, both rounds, Rx

  30. Dips: Body weight
    WOD: 3 rounds and 3 swings, 3 rounds exactly
    Single unders, but had to use the 45# kb and scaled it to 15 swings

  31. No dips. WOD: 3 rds + 2 BJ, 3 rds + 20kb swings (35 lb kb with mix of 1 arm/2 arm russian swings- shoulder a little tweaked)

  32. Make up on Saturday
    WOD: 3 rounds + 3 box jumps / 3 rounds + 10 box jumps (subbed 10 russian swings at 55#, rest RX)

    Btw, what happened to all the speed ropes?

  33. WOD: 2 rounds up to 17 DU’s/ 2 rounds up to 22 DU’s
    (First round I did overhead KB’s…)
    Thought I should have been faster but du’s were broken all over the place…

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