Weighted dips:
Rings no weight x 3 – 2 sets
Bars with 15 pound vest x 3 – 2 sets
Bars with 25 pound vest x 3
Attempted rings with 15 pound vest – only got 2 reps

Weighted Dips
3RM
4 sets on the bars, weighted by my belly…
AMRAP in 16 min
10 Sandbag Cleans
10 Sandbag Squats
5x20m Sandbag Run
One 20m short of 8 rounds…
Love the sandbags!

WU & MOB

Weighted Dips

3RM – Box – feet on box x 5 + hold on rings

AMRAP in 16 min

10 Sandbag Cleans

10 Sandbag Squats

5x20m Sandbag Run

TOTAL: 7 rnds + 7

Weighted dips:

Rings no weight x 3 – 2 sets

Bars with 15 pound vest x 3 – 2 sets

Bars with 25 pound vest x 3

Attempted rings with 15 pound vest – only got 2 reps

WOD rx = 8 rounds + 22 reps

WUx1 + CS

Weighted Dips

3RM

20#-35-40-45 KB’s with belt

AMRAP in 16 min

10 Sandbag Cleans

10 Sandbag Squats

5x20m Sandbag Run

TOTAL: 10 rounds + 8 Sandbag Cleans

Thanks Shane!

AMRAP in 16 min

10 Sandbag Cleans

10 Sandbag Squats

5x20m Sandbag Run

Score: 7 + 22 (2 runs)

Feels good to be back and feel that hustle once again.

AMRAP in 16 min

10 Sandbag Cleans

10 Sandbag Squats

5x20m Sandbag Run

9 Rounds + 10

Welcome back Fred!

Weighted dips

20″ box- 10reps x4sets

Amrap 16mins

10 sandbag cleans

10 sandbag squats

5x 20m sandbag runs

Total : 6 rounds & 40m

Weighted Dips

3RM

AMRAP in 16 min

10 Sandbag Cleans

10 Sandbag Squats

5x20m Sandbag Run

6 + 5 squats

60# sandbag

5+ 10 squats

mob wux1

weighted dip 3 RM

AMRAP in 16 min

10 sandbag clean

10 sandbag squat

5×20 sandbag run

8 round 22 rep

Weighted Dips

did 4 sets of regular ring dips

AMRAP in 16 min

10 Sandbag Cleans

10 Sandbag Squats

5x20m Sandbag Run

TOTAL: 8 + 10 completed squats

Weighted Dips

3RM

4 sets on the bars, weighted by my belly…

AMRAP in 16 min

10 Sandbag Cleans

10 Sandbag Squats

5x20m Sandbag Run

One 20m short of 8 rounds…

Love the sandbags!

Did a ruck wod between classes:

10 Ruck Swings (35#)

10 Ruck Thrusters

200m Run w/ 60# Sandbag

12+12+Run

14+14+Run

16+16+Run

18+18+Run

20+20+Run

Weighted Dips

3RM

Set 1 – no weight

Set 2 – no weight

Set 3 – 20# KB

Set 4 – 40# KB

AMRAP in 16 min

10 Sandbag Cleans

10 Sandbag Squats

5x20m Sandbag Run

10 rounds + 7 cleans w/ 40# sandbag

WU & MOB

Weighted Dips

3RM – Box 20″ – 1 without the box & 2 times feet on box x 10

AMRAP in 16 min

10 Sandbag Cleans

10 Sandbag Squats

5x20m Sandbag Run

TOTAL: 8 + 10 sandbag cleans 😉

Weighted Dips

3RM

2 dips on bars

3 negatives on rings

3 dips on bars

3 dips on bars with 10# weight vest

AMRAP in 16 min

10 Sandbag Cleans

10 Sandbag Squats

5x20m Sandbag Run

5 rounds and 5 cleans