(215) 291-2968 Monday - Oct 16, 2017

WOD 101217: I Dip , You Dip, We Dip…


CrossFit: Strength: Super Set A) Back Squats 2×5@60-65% 2×5@70% 5@75% B) ME Ring Dips 5 Sets for max Reps Conditioning: 4 RDs 3 Minute Rounds 20/15 Cal Row/Bike 15 Burpees ME Push Press (95/65) (with remaining time) No Rest in Between Rounds RX+ 4 RDs 3 Minute Rounds 20/15 Cal Row/Bike 15 Burpees (6″ Target)

CrossFit:
Strength:
Super Set
A) Back Squats
2×5@60-65%
2×5@70%
5@75%

B) ME Ring Dips
5 Sets for max Reps

Conditioning:
4 RDs
3 Minute Rounds
20/15 Cal Row/Bike
15 Burpees
ME Push Press (95/65)
(with remaining time)

No Rest in Between Rounds

RX+
4 RDs
3 Minute Rounds
20/15 Cal Row/Bike
15 Burpees (6″ Target)
ME Push Press (135/95)
(with remaining time)

No Rest in Between Rounds

BootCamp:
WOD 1:
For Time
1k Row
40 OHWL (1,2,3…)
30 V-Ups
20 Ring Dips
40 Cal Bike
20 HR Pushups
30 Goblet squats (24/16)
40 Mountain Climbers (1,2,3..)
800m Run

*25 Minute Cap

Cashout:
3 Rds
30 sec Boat Pose
30 sec Plank Jacks
30 sec Rest

Novem Barbell Mechanics:
Muscle Clean – demo video
(5) x 3 – just the bar – light weight

Tall Jerk – demo video
(5) x 3 – PVC- just the bar – light weight

2 Rounds:
10 Air Squats
10 Jumping Squats
5/5 Alternating Jumping Lunges 5 Press in the Splits
5 Jerk Balances

1 Jerk (from the rack)
*With remaining time – work up to light – moderate
the weight shouldn’t be a challenge – the bar should be
fast, light and the bar path accurate.

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