Tuesday Workout: Weighted Dips, and 5 Rounds of Box Jump, Toes to Bar, and KBS

I think Eric won best costume award for the Halloween WOD!
I think Eric won best costume award for the Halloween WOD!

STRENGTH

Weighted Dip, 6-8 x 4 sets, 2010 Tempo

*Use rings or parallettes on box.  If unable to perform movement with added weight, do bodyweight dips, band-assisted, or box dips (feet on ground).

WOD

Level 1

5 Rounds for Time of:

  • Box Jump Step Down (18/12) x 6
  • V-Up x 9
  • Russian Kettlebell Swing (35/20) x 12

Level 2

5 Rounds for Time of:

  • Box Jump Step Down (30/24) x 6
  • Toe to Bar x 9
  • Kettlebell Swing (70/53) x 12

Events and Announcements

Yoga

Mark your calendars, because we will be hosting another Yoga class in November with Kelly Zimmerman!

  • Vinyasa Yoga: November 17 (Sunday) at 2pm

Free for members and $5 for non-members if you want to bring a friend or two!

Bring a Friend Day!

“Bring a Friend Day” this week!  This week marks the first Thursday of November (11/7), so bring a friend (or two) and come do a fun workout!  Email Scott if you have questions.

16 thoughts on “Tuesday Workout: Weighted Dips, and 5 Rounds of Box Jump, Toes to Bar, and KBS

  1. hotel WOD: 4 rounds
    10 push up
    10 sit up
    30 sec plank hold

  2. 8 Box Dips
    8:23 RX – admittedly, probably more of a cross between Russian and American. Nordic KBS.

  3. Strength: 6 bodyweight ring dips
    WOD: 8:14, 70# russian

  4. Strength: 35#, 6×4
    WOD: 6:23

  5. Strength: body weight 8x, 20# 6x, 20# 6x, 20# 6x
    WOD: 4:47 (modified bc of neck injury, Substituted V-ups & 45# swings)

  6. strength: 8 reps box w/ equal height elevated feet and 10# plate on lap for last 3 sets.
    WOD: 6:57 (20″ box, knees to elbows, 35# kb american)
    deloading this week

  7. Dips: 6xBody Weight on parallettes, 8xBox Dips (2 of each)
    WOD: 6:48 (24″ + 45# plate, V Ups, 70# Russian)

  8. Dips: 8 box dips w/ feet on a 12″ box
    WOD: 7:32 (53# Russians)

  9. Dips: 3×8 BW
    WOD: 5:26 rx

  10. dips: 5, 3, 3, 3 reps @BW
    WOD 7:25 russian swings

  11. Strength 6-6-6-4? bodyweight
    9:27 w/ 70# Russians

  12. dips: 8 x bodyweight first set, then 8 x 10# for next 3 sets.
    7:18 w/ 70# Russians

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