Entries in bar dip (5)
Workout of the Day - Sunday, March 5
Warmup
WOD
"Luce"
Wearing a 20-lb vest, 3 rounds for time of:
1K run
10 muscle-ups
100 squats
Compare to 7/5/10
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Workout of the Day - Thursday, September 3
Warmup
Hollow rock
Squat
Handstand push-up
Pull-up (strict)
Double under
WOD
4 rounds for time of:
10 thrusters, 75 lbs
10 strict ring dips
25 mountain climbers
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JZ, Joe, and Sabal during strict ring dips during Joe's last workout before he leaves for Carthage. The boys all went 5 rounds today.
Workout of the Day - Thursday, June 11
Warmup
3 rounds of
Hollow rocks
Push-ups
PVC OHS
Rope climb
Pull-ups (strict)
Knees-to-elbows (strict)
WOD
For time:
50 pistol-lunges, alternating
25 dips
40 pistol-lunges, alternating
20 dips
30 pistol-lunges, alternating
15 dips
20 pistol-lunges, alternating
10 dips
10 pistol-lunges, alternating
5 dips
Post time/thoughts to comments
Happy birthday, slick Rick!
bar dip, erika, pistols, ricky, slick rick, what is erika doing Workout of the Day - Tuesday, January 6
Warmup
3 rounds
Kettlebell swing
Hollow rock
Squat
Pull-up
Handstand push-up
WOD
4 rounds for time of:
20 ring dips
135-lb. thrusters, 14 reps
Post time to comments.
Lil Kim back in action at the after school session with Katie Shakes and Sydney.
Workout of the Day - Sunday, January 4
Warmup
1-2 rounds
Box jump
Hollow rock
Squat
Pull-up
Ring dip
Muscle-up progressions
WOD
"Luke" - scaled
15 Clean & jerks
30 toes to bar
45 wallballs
45 kettlebell swings
30 ring dips
15 Weighted lunges
*Split into teams of two. Each teammate must individually complete the perscribed number of reps for each exercise with one person working at a time.
**Clean & jerks and Weighted lunges are done as partner exercises.
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Handsome gentlemen Matt Morrow and ladies man Ricky Carey taking some time to figure out the partner clean and jerks this morning.
