Announcement: Bring a Friend/Free Intro WOD will be this Saturday April 25th at 10:00am. Open gym will run 9-10am.
Our May on-ramp begins Tuesday May 5th at 6:00pm.
I. Row 2:00
II. 6:00 AMRAP of
7 x KB Swings (24/16)
7 x Push-ups (CFGS)
7 x Hollow Rocks
Impact/Focus: Ring Dips
Warm up with 3 sets x 5 reps before completing the following workload based on your current level of progression.
I. Weighted Ring Dips 3-3-3-3-3 (Increasing)
II. Strict Ring Dips 5-5-5-5-5
IIIa. Static Dips 5-5-5-5-5
IIIb. Ring Support 5 x :15 Hold
Post loads to comments.
Complete for time
30 x 1-arm DB Snatch (alt.sides)
30 x Slamballs (40/20lbs)
20 x 1-arm DB Snatch (alt.sides)
20 x Slamballs (40/20lbs)
10 x 1-arm DB Snatch (alt.sides)
10 x Slamballs (40/20lbs)
Post scores to comments.
2 thoughts on “04.23.2015”
“Weighted Ring Dips 3s”: 32 kg
“Mayos” : 19:20 40# DB/40# SB
Mayos: 19:06 with 45# dumbbell and running