High Calorie Dip

  • November 13, 2013
  • By :
Get Up
Get Up

Warm Up-
Row 25 calories easy – check out distance after you are done
posterior shoulder rolling/stretching
Row 25 calories hard – check out distance after you are done
Anterior shoulder mobility with pvc pipe

Oly
3 position snatch @70% 5×1

Strength
1. Snatch Grip Press 4×2
2. Snatch Grip Push-press 4×2
3. Front Squat 5×3

WOD
One time through
20 Overhead Squats (155,105)
30 Ring Dips
40 Calories on Rower

Regional (135/95)
Open (115/80)

2 Comments

  • biscoe

    11/13/2013 @ 2:39 pm

    3 pos snatch @ 125#

    snatch grip press: up to 105#
    snatch grip push press: up to 205#
    front squat: 225, 245, 265, 285, 295 x2

    wod: 7:10 @ games

  • biscoe

    11/13/2013 @ 2:39 pm

    3 pos snatch @ 125#

    snatch grip press: up to 105#
    snatch grip push press: up to 205#
    front squat: 225, 245, 265, 285, 295 x2

    wod: 7:10 @ games

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