Dip Dop Deeda

Paul
Paul

Warm-up
20 Burpees
-shoulder girdle rolling
20 jumping lunges
-shoulder stretching- 2 minutes each side

Oly
Work up to Max Weight for the complex
1 Push Jerk
2 Split Jerks

Strength/Speed
EMOM10
2 Front [email protected]%
Work on the speed of the lift. Try to replicate the finish position of your clean.

WOD (12 minute cap)
3 Rounds
15 Hang Squat Cleans (135,95)
15 Burpee Lateral jumps
15 Ring dips
– You should be able to do the squat cleans each round in 2 sets. If you cannot then scale down the weight.

Ca$hout
40 GHD Medball Sit-ups

11 Comments

  • Andrea

    03/12/2014 @ 1:44 am

    class wod: 13rx
    BT: complex: 170, squat EMOM @205, wod: 11:48rx… that last round of ring dips took me awhile.

  • goose

    03/12/2014 @ 12:35 am

    245 on the oheads. 255 across on the front squats. couldn’t resist running today so hit the a version of the class wod with built in rest and subbed the rope climb for a heavy c&j. ended up getting in the toast WOD later on with Andrea- 9:06 RX

  • Michael McGuire

    03/12/2014 @ 12:10 am

    Oly-235
    Strength-265
    WOD-12:56

    Cash out: did touch and go dead lifts with John Blue Steel Ribero. 5×3 up to 365. Then did the class wod with tina mo and Hyatt. 20# vest 8 rounds.

  • Paul

    03/11/2014 @ 11:20 pm

    oly: 225
    emom: 255
    wod: 14:37 (10 ring dips)
    cash out w/ 20lb med ball

  • Jul

    03/11/2014 @ 10:35 pm

    Push jerk/split jerk 155
    Front squats @145
    WOD 13:24 I think @95
    Cashout done with 30#

  • Tom Kuchenreuther

    03/11/2014 @ 3:39 pm

    Warmup
    Oly: 155#
    Emom: 185
    WOD: 13:07 #95
    Kept it light.
    6pm workout to 530am next day is not the most fun thing. Felt slow. Might be at 530am’s for the rest of this week :/

  • biscoe

    03/11/2014 @ 2:15 pm

    oly complex: 225#
    emom front squat: 285#
    wod: 13:06 rx
    ca$h out w/ 10 lb medball

    • biscoe

      03/11/2014 @ 2:16 pm

      …oh and more blood from the nose during the wod

      • Shamwow

        03/11/2014 @ 4:00 pm

        Consistency is key. Nice work.

  • Shane Callaghan

    03/11/2014 @ 12:15 pm

    Warm up done
    Oly: 155 blahhh
    EMOM: 245
    WOD: 11:45 Rx – Did muscle ups to ring dips
    Ca$h out done w/ 20# medball

  • goose

    03/11/2014 @ 1:05 am

    30on30off x10erg intervals – 160-150m

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