Warm-up Drills
I. Coach’s Choice
II. 2 Rounds of
5 x Snatch Grip Deadlift (45lbs/PVC)
5 x Power Snatch
5 x Klokov Press
5 x Overhead Squat
III. Mobility
“Open WOD 11.1”
Complete as many rounds and reps as possible in 10 minutes of
30 x Double-unders
15 x Power Snatch (75/55lbs)
Post scores to comments.
Skill Development: Ring Dips
I. Ring Dips or Static Dips (Matador Dip Bars or Paralettes)
Option A: Rings
3 sets of max strict repetitions, rest as needed between efforts
3 sets of max reps kipping, rest as needed between efforts
Option B: Matadors (Dip Bars or Paralettes)
Complete 6 sets of 5-8 repetitions focusing on strict form, rest as needed between efforts.
Post strict/kipping sets and rep totals to comments.
5+37 Rx.
Open Wod 11.1: 2+40 Rx
“Open WOD 11.1” : 3 + 30 (55#/DU!!)
Personal Records show 3/18/11 –
3 + 100 SU (65#/SUx3)
Static Dips : 5-8 : Check
“Open WOD 11.1”: 4 + 37 Rx’d
Ring dip work with no band