Dip Dop Deeda

Mar 11th, 2014

Category: Competitor

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

DISCUSSION 11 Comments

  1. Andrea 03/12/2014 at 1:44 am

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

  2. goose 03/12/2014 at 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

  3. Michael McGuire 03/12/2014 at 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.

  4. Paul 03/11/2014 at 11:20 pm

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

  5. Jul 03/11/2014 at 10:35 pm

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

  6. Tom Kuchenreuther 03/11/2014 at 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 :/

  7. biscoe 03/11/2014 at 2:15 pm

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

  8. Shane Callaghan 03/11/2014 at 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

  9. goose 03/11/2014 at 1:05 am

    30on30off x10erg intervals – 160-150m