Wednesday Workout: Ring Dips, 0:45 on/0:15 off

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STRENGTH

Ring Dip, AMRAP(-1) x 3 sets

Notes: Scale as needed – try to go for minimum 8-10 reps per set if possible. Rest 1:30-2 minutes between sets.

WOD

Level 1

3 Total Sets for Reps:

  • Minute 1: V-up x 45 seconds
  • Minute 2: Wall Ball x 45 seconds
  • Minute 3: Jump Rope Single x 45 seconds
  • Minute 4: Row (calories) x 45 seconds
  • Rest 1:15

Level 2

4 Total Sets for Reps:

  • Minute 1: Toe to Bar x 45 seconds
  • Minute 2: Wall Ball (20/14) x 45 seconds
  • Minute 3: Double Under x 45 seconds
  • Minute 4: Row (calories) x 45 seconds
  • Rest 1:15

Notes: Record total reps for each movement.  Try to pace and be consistent each round

ANNOUNCEMENTS/UPCOMING EVENTS

  1. Register for the 2015 CrossFit Games Open!

8 Comments on “Wednesday Workout: Ring Dips, 0:45 on/0:15 off

  1. ring dip negatives 3×3
    WOD: 335reps
    T2B: 10, 11, 10,10
    WB: 20, 21, 20, 20
    DU: 50, 49, 40, 33
    row: 10, 10, 10, 11
    total: 90, 91, 80, 74 (DUs gave out… :()

  2. ring dips – 3×10 with slim red, which sounds like the street name of a sketchy drug dealer, who probably doesn’t sell hard drugs, just weed. He’s not that successful.

    WOD
    RD 1 – 17, 21, 60, 10 = 108
    RD 2 – 17, 15, 60, 8 = 100
    RD 3 – 16, 16, 48, 8 = 88
    RD 4 – 15, 17, 40, 8 = 80

    Sometimes wall balls make me feel super uncoordinated.

  3. ring dips 3×10 red band

    126, 124, 126, 123
    SU – the DU gods were not smiling upon me today

  4. Bench Press: 40kg 10×5
    15# Vups: 60
    WB: 60
    DU: 318
    Cal: 49
    (Alternatively: 109, 132, 122, 124 reps/round)

  5. dips- 3-5
    T2B- 18, 18, 18, 17
    WB- 20, 20, 16, 17
    DU’s- 49, 50, 45, 25
    ROW- 10, 10, 10, 12

    TOTALS PER ROUND- 97, 96, 89, 71

  6. Dips: 5, 4, 4
    T2B: 62
    WB: 58
    DU: 211
    Row: 31

    (Or 80, 91, 108, 83 per rd)
    Not a great DU day.

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