Front Squats x8
15 min to build
Ring Dips
3×5 reps
50 Plank Switches
Strength Day
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Julie & Jasmine
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Mobility and warm-up.
Front Squats x 8
15 mins to build
85# – 95# -105# – 115# – 125# – 135#
Ring Support + turnout
3 sets of 10-30 second
15-12-10
6-7-6
6-5-5
**Really have to work on these!!
40 Plank Switches
Thanks Ingrid!!
Front Squat x8
135-185-205-225
Ring dips x5
30-35-40
50 Plank Switches
Solid strength day!
95-115-135-155-165
Ring Dips – did 8 strict (Blue 2), and 30# weighted (Blue 3 level up).
+ planks
Front Squats x8
55-65-75-85-85# Knee felt very stiff and sore this morning; kept things at 55%
Pushup ring support + turnout
3 sets of 30 seconds
50 Plank Switches
Thanks Julia
Skipped front squats today because of my knees
Ring Support + turn out
3 sets at 10-30 secs
13-19-23 secs
50 plank switches
Thanks Ingrid for signing me up and thanks Kristen for sharing your box 🤣 (and rings)
Anytime 😉
Front Squats x8
15 min to build
75#,95#,115#,135#,155#,180#
Ring Dips 3×3-4
4,4,4
Weighted ring dips 3×5
Used 20#, 2,2,1
50 Plank Switches
15,15,10,10
Front Squats x8
65 – 85 – 115 – 125
Ring Work
3 sets @ 10-30 sec ring pushup static hold
20 – 25 – 30sec (really tough the last set)
Cashout – 40 plank switches (10, 10, then 5’s with short breaks)
Post-WOD 1 mile ruck
Front Squats x8
15 min to build
75#,95#,115#,135#,155# (5 reps)
Ring Dips 3×3-5
5,5,5
Weighted ring dips 3×3
20#, 30#, 30#
40 Plank Switches
20,10,10
Front Squats x8
55-65-70-55 (lower back wasn’t feeling great so went down in weight for my last set)
Ring Support + turn out (but did not do the turn out)
30 sec – 20(ish) sec – 30 sec
50 plank switches
Front Squats x8
55# – 65# – 75# – 85# – 90#
Ring Support & Turn Out
3 sets of 20 seconds
40 Plank Switches
Front Squats x8
95-135-145-155-165-185
Ring Dips
3×5 reps
Weighted Ring Dips x 3
20-25-30
50 Plank Switches
Thanks Ingrid!
Front Squats x 8 to 185#
Could have done a little more but was pain free so “WIN”
Weighted Ring Dips x 5 to 30#
50 Plank Switches … very interesting after ring dips!
Thanks Coach Ingy!
Front Sq x8
WU @ 35#
55/65/75/85#
Pushup Ring Support & turn out
3 sets 10secs
40 Plank Switches
Front squats x 8
55-75-85-95-105(stopped at 6, wasn’t bracing well)
2 strict dips
Bottom of ring support
3 sets of 10 sec ( these are tough!)
50 plank switches
Thanks Ingrid!
Front Squats x8
85-95-105-115-125# (Thanks for sharing the bar Amanda!)
Ring Dips
1 dip + 3 negatives x 3
5 negatives x 2
50 Plank Switches
Took today slow due to not feeling 100% on Tuesday.
Front Squats x8
35, 45, 50
Ring Support & Turn Out
3 sets of 20 seconds
Didn’t count the time just tried for as long as I could.
30 Plank Switches
Thanks Ingrid,
And Kevin for the tips!
Front Squats x8
95-115-135-145-155
Ring Dips
3×5 reps
25-30-35
50 Plank Switches-unbroken
Front Squats x8
95-115-135-155-185# (F on 7th, wrist and elbows going down)
Ring Support + Turn Outs
3 sets of 20-30 seconds
40 Plank Switches