Tuesday Workout: Dips, AMRAP

crossfit-charlottesville_0346

STRENGTH

A1. Dip on Rings or Parallettes (on boxes), 5-7 x 4 sets, rest 30 seconds

A2. Slam Ball, 15 x 4 sets, rest 60 seconds

Notes: A1 and A2 are supersets – do a sets of 5-7 dips, rest 30 seconds, then do a set of slam balls, rest 60 seconds, then go back to the dips.  Dips should be strict, unweighted. For an added challenge, do ring dips with 21X1 Tempo (i.e. 2 second lower, pause in bottom position, up fast, then 1 second pause in hold before doing next rep).

WOD

Level 1

AMRAP 11:

  • Burpee x 15
  • Russian Kettlebell Swing (40/20) x 20
  • Jump Rope Single x 50

Level 2

AMRAP 11:

  • Burpee x 15
  • Kettlebell Swing (53/35) x 20
  • Double Under x 50

*For L2, do 2x reps single unders if necessary rather than adding burpees.

ANNOUNCEMENTS

  • August 6 – “31 Heroes” WOD from 9-11AM!  See the event HERE for info on how you can get involved.  There will be no 10AM class this Saturday due to the WOD.
  • August 12 – Potluck at the gym!  RSVP Here

 

5 Comments on “Tuesday Workout: Dips, AMRAP

  1. Dips: 7 reps on 20″ box w/ heels in front
    SB: 20#
    WOD: 2 rds in 6:38 (burpees to parallettes on 45# plates)

    Cut it to 2 rounds when my elbow started bugging me on the burpees

  2. Dips- 5 body weight/ 20# slam ball
    WOD- 4 rounds 23 RX but just did 25 DU’s instead of 50

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