Tuesday Workout: Ring Dips, Squat Clean Thrusters, Toes to Bar, and DU’s

Paintball on October 27 (see announcement below)! Unfortunately, it won’t be this kind of paintball match-up..



Ring Dip, AMRAP(-2) x 3 Sets

Notes: AMRAP(-2) means do as many reps as you can, but do not go to failure!  Stop when you think you only have about 2 reps left in you each set.  These should be strict – use bands as necessary or scale to dips on box using parallettes or assisted box dips.


Level 1

3 Rounds for Time of:

  • Dumbbell Hang Squat Clean Thruster (35/20) x 10
  • V-Up x 15
  • Jump Rope Single x 100

Level 2

3 Rounds for Time of:

  • Squat Clean Thruster (115/85) x 10
  • Toe to Bar x 15
  • Double Under x 50


Gymnastics Seminar with Chris G!

Want to finally get that first muscle up or learn some great drills for how to get there?  Sign up for the gymnastics workshop with Chris Garay (“Handstands, Rings, and Pistols”)!  RSVP on the Facebook Event and use our TicketLeap link to register today!


Mark your calendars, because we will be hosting a Yoga class on November 3 (Sunday) at 2pm!  Free for members and $5 for non-members if you want to bring a friend or two!  Stay tuned for more details.


We’re playing paintball on October 27 (Sunday) at ZwackerZ Paintball!  Anyone can join in on the fun, especially if you’ve never played before!  There’s a sign-up sheet next to the chalkboard in the gym, and you can also RSVP to the Facebook Event.

14 thoughts on “Tuesday Workout: Ring Dips, Squat Clean Thrusters, Toes to Bar, and DU’s

  1. 8×3 ring dips
    WOD: 9:39

  2. Ring dips: 5,5,3
    WOD: 11:38 rx

    1. Oops… 10:38

  3. 12, 10, 10

  4. ring dips are hard
    9:11 65# SU

  5. Dips: 7,4,3
    WOD: 12:48, 95# bar, switched to v ups to save my shoulder after the first round.

    Also, my favorite rope is no more. Sadface.

  6. WOD- 10:23 @ 55#

  7. 15, 18, 17
    11:05 rx

  8. 8, 6, skipped third
    WOD 12:52 @ 105#

  9. 4, 4, 3 (parallette dips)
    11:29(?) @ 65#

  10. 15,15,15
    WOD: 8:39 rx

  11. banded ring dip or box dip: 8reps
    WOD: 12:05 (70# SCT, knees to elbows, & 2 sets SU, 1 set DU)

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