Upper Body Dynamic Effort
1. 8 x 3 Floor Presses
2. 5 x 5 Weighted Pullups
3. 5 x 5 Ring Dips
4. 5 x 10 GHD Situps
Tag: Dip
Categories
2010-03-24 UGS
Five Rounds
1a. 5 Floor Presses
Four Rounds
2a. 1-3 Rope Climb
2b. Max Ring Pushups
Four Rounds
3a. 5 KB Snatches
3b. Max Ring Dips
Three Rounds
4a. 5 KB Clean and Press
Categories
2010-03-17 UGS
Five Rounds
1a. 5 Floor Presses
Four Rounds
2a. 1-3 Rope Climb
2b. Max Ring Pushups
Four Rounds
3a. 5 KB Snatches
3b. Max Ring Dips
Three Rounds
4a. 5 KB Clean and Press
Upper Body Max Effort
1. 1RM Push Press
2. 5 x 5 Barbell Row
3. 5 x 8 Ring Dips
Categories
2010-03-10 UGS
Five Rounds
1a. 1-3 Rope Climbs
1b. 3-5 Handstand Pushups
Four Rounds
2a. 5 Hang Cleans
2b. 10 Ring Dips
Three Rounds
3a. 6-10 Alternating Press
3b. 6-10 Double KB Rows
Upper Body – Max Effort
1. 1RM Press
2. 5 x 5 Barbell Rows
3. 5 x 10 Ring Dips
Upper Body – Max Effort
1. 1RM Press
2. 5 x 5 Barbell Rows
3. 5 x 10 Ring Dips
Five Rounds for time:
– Back Squat 10-8-6-4-2 (165#/115#)
– Ring Dips 20-16-12-8-4
Upper Body Max Effort
1. 1RM Push Press
2. 5 x 5 Reps Bentover Barbell Rows
3. 5 x 10 Reps Ring Dips
4. 5 x 5 Reps Weighted Situps
Push Press – With bar racked on the front of the shoulder, dip down, keeping shoulders over your hips, and drive up. Follow the upward momentum of the bar with a press to lockout position overhead.
Bentover Barbell Row – Bent at the waist and back in full extension, with knees slightly bent, pull the barbell from arms fully extended into the stomach while keeping the elbows close to your torso. Develops the spinal erectors and upper back.
Ring Dip – Increases shoulder strength and stability. Use band between the rings under the knee to assist.
Weighted Situp – Hold a plate, kettlebell(s), or barbell at arms-length above your shoulder. Situp and rotate arms to keep weight above the shoulder.
Categories
2010-02-01 UGS
5 Rounds
1a. 10 Lunge Jumps
1b. 6 Double Kettlebell Cleans
5 Rounds
2a. 10 Weighted Pushups or Ring Dips
2b. 10 Bentover Double Kettlebell Row
3 Rounds
3a. 200′ Tire Drag
3b. 10 Weighted Back Extensions
50 GHD Situps or 50 Weighted Situps
Categories
2010-01-06 UGS WOD
4 Rounds
1a. 10 Ring Dips
1b. 5 Weighted Pullups
4 Rounds
2a. Max Tactical Pushups
2b. 50′ Rope Pull & 50′ Tire Row
5 Rounds
3a. 5 KB Snatch & Press
3b. 20 Tread Chops