24-16-8 reps for time of:
Double dumbbell hang clean and presses
Ring dips
♀ 35-lb DBs ♂ 50-lb DBs
Scaling:
Reduce the loading in order to complete each set with minimal rest. Beginners may choose to modify the ring dip by adding assistance with a band, bench dips, or push-ups.
Intermediate Option:
24-16-8 reps for time of:
Double dumbbell hang clean and presses
16-8-4 reps of:
Ring dips
♀ 20-lb DBs ♂ 30-lb DBs
Beginner Option:
24-16-8 reps for time of:
Double dumbbell hang clean and presses
Chair or bench dips
♀ 10-lb DBs ♂ 15-lb DBs
Comments on 230729
65 Comments
15kg
16:52
11:27
Rx’d
Beginner
6:30
15# DB Hang squat clean to press (more of a push press), bench dips using a 20 inch box.
Re-did this, this time doing actual presses, bench dips using 24 inch box.
8:33
15# DB Hang squat clean to press, bench dips using a 20 inch box.
24-16-8 (11:00)
DBClean&Jerk 30lbs
PBarDips
Intermediate option:
15 kg db
Time:18:54
24/16/8
16 kg dumbbells & gravitron dips with 35 kg as assisted weight
Time: 10:14
M/53
Modified
24-16-8 reps for time of:
12:53
Just under 19m total time but tried for AFSAP and failed. Strict press/tempo ring dip with 50’s…Just started too aggressively. Tried for 3 sets round 1. Tough on press but got through. Might’ve done 25 just to be safe. Ring dips in 3 sets not a problem. Then it took 4 sets to do 13 presses. Decided to stop on those for the day. Got 18 ring dips in 6-6-5-1. Did these pretty slowly at the end. No final round needed today.
As rx'd, 8:53.
Did power clean and push press for DB work – these were pretty rough. Broke 12-6-6 / 10-6 / 8. Ring dips started in sets of 6 then moved down to sets of 4 for last round. Lack
of stamina on ring dips forced me to slow down, but this was nice so I could catch my breath.
50m/5'10"/185
SC 35# DBS/str bar dips...12:26
36 / M / 5'9" / 140lbs
24-16-8 reps for time of:
20lb dumbbells hang power clean and strict presses
16-8-4 reps of:
Assisted Ring dips
20:02
Not feeling great today, so it's unclear why I decided to also use a harder scaling than usual. Arms are nice and wobbly.
10:47
Did one of the newest girl WOD's, "Andi:"
100 Power Snatches
100 Push Presses
100 SDHP's
100 Front Squats
All at 65#
31:15 I don't think I have sweated this much before!
M/37/6’/178#
24-16-8 reps for time of:
Double dumbbell hang clean and shoulder presses 40 lb.
Ring dips with kip
8:55
Deo gratias
24-16-8 reps for time of:
8KG kettlebell hang clean and press
Pressups
Rxd 14:54
55lb
m 29 180 pounds
10:55
Intermediate Option
TRX strict dips
6:16
As prescribed:
24-16-18
Dumbbell clean and press (2x7kg dumbbells)
Bench dips
Modified:
--
24-16-8 reps for time of:
Double dumbbell hang clean and presses @ 2x 12,5 kg DB
Bench dips
> 15:16
--
Peace.
5:24
45# dbs heaviest I had
https://youtu.be/yIgv82HkcJY
My First Training on Saturday july 29 in the afternoon
WOD CrossFit.com 230729
24-16-8 reps For Time of:
Dumbbell Hang Clean & Press 40 lb
Ring Dips
I completed the Workout in 12 minutes.
As rx (if you count hang power clean + push press as rx) 9:39
24-16-8
DB Clean n Press
Dips
#30
10:03
Beginner: 4:33 w/ 10&3lb DBs in each hand. 1k run 5:18
M 53/195/6’
Did hang power cleans. Scaled dumbbells to #40 and the ring dips with my feet behind me on a 30” box
9:47.
24-16-8
35 lbs
dip station
6:13
35# kettlebells
7:03
my whole body has a pump at the moment lol
24-16-8
DDBHC&P @45#DBs
Eccentric RD
10:45
9:45ish. 40# db hang clean and push press, bar dips. 24, 16, 8 reps.
Scaled to:
12 rounds of 4
hang power clean & push press w/55lb dbs
ring dips
9:13
7/29/23
M/54/222
24x30lbs. 16x40, 8x50 reps for time of: 10:30
Double dumbbell hang clean and presses
push-ups BWx24,x16,x8
Scaled to
wearing 20# vest
24-16-8
35 db hang pwr clean/press
deficit push ups on 45# plates
7:25
m/53/175
unfortunately, ring dips and du's are something I can do and practice in a limited amount, but don't during wods--don't trust my left pec/shoulder and my calves.....
Rx 10:28
Scaled DBs to 35# (heaviest I have at home). Hang squat clean + shoulder press for the C&P.
11:25
The cleans and presses could have been power and push, but decided at the last second to up the difficulty a little based on how my knees and elbows were feeling. Shoulders are toast.
13:04, 40lb DB’s. Much slower than I thought, expected sub 10. Dips killed me after all the pushups the other day plus the presses. 105 out, tired of the heat…
Rx’d: 9:01
* DB Hang Power C+J
M / 175lbs / 68” / 40y
You’re a beast!
rxd.
10:42.
hang power cleans and push presses for the most part. Dips were many small sets every round.
I was right there with on the dips. Nice work!
Squat cleans and push presses w/ 35# DBs
14:45
Nasty one. Most cleans and presses in groups of 4 reps, ring dips broken in first 2 sets. Glad I opted for the Rx rep scheme…but felt like heresy not doing a 21-15-9!
60/5’8”/158
Do you do all of the cleans first or do you alternate?
Alternated.
Hang squat clean + press*, 30lbs DBs
Ring dips assisted from 1/2-squat to full-extend (max ROM)
7:46
*Aren't these really just single thrusters? From squat, keep heels down to avoid push press.
That never occurred to me. Only difference in what I did was a slight stop at the rack position before the push press.
#35 (squat), Reg. Dips
8:52
Globo wod. Sub for ring dips are TRX dips or weighted bar dips. Dumbbell movement as RXed.
M/31/205/5’10
No 50 lb DB’s or rings to do exact RX. Subbed with 100 Lb barbell and dip station.
24-16-8 For Time
100 lb Barbell Hang Clean and Press
Dips
Time = 7:41
24-16-8 reps for time of:
Double dumbbell hang clean and presses
16-8-4 reps of:
Banded Ring dips
25-lbs 8:38
17.19 w/ 35lb.
Forearms are still sore from the 100 repper the other day.
My chest and tri's are burnt from this one!
24-16-8
Hang Clean and Press (double 12# DBs)
Window seat dips
4:48
24-16-8 reps for time of:
barbell hang clean and presses
Ring dips
30 kg
total time 11:20
19:59 (rx if the following is allowed: strict ring dips + hang power cleans + push press)
24-16-8 @35# did dips on bench. 6:37
Is this supposed to be a squat or power clean / strict press or push press?
WODs written like this seem to have morphed into 'pick your poison' in execution, but Coach Glassman or one of his OG's would probably tell you it's meant to be squat and strict.
Thanks Lincoln, I did not see your message in time but thanks a lot for your answer! In the end I did power cleans which are admittedly much easier to cycle. But next time we do Elizabeth or something similar I will do squat cleans
What I go by is if it doesn't say power it's a full squat.
Y’all are more disciplined than me… if it doesn’t specify power vs. squat, …. OK, power it is!
Pick your poison, just record it for comparison. It’s you vs you. For what it’s worth, Burgener used to say a squat clean is just a missed power clean…
Champions Club Scaling Notes
RANT
Nothing to rant about
WORKOUT THEMES
A twist on a common rep scheme, being a little more shaded towards stamina. Working two movements with loss of connection.
SHORT MEDIUM LONG
LIGHT
MEDIUM x
HEAVY
FORMAT QUESTIONS
Do I keep the rep format and make the movements easier or do I keep the movements ax rx and break up the reps even more?
What's the limiting factor with this thing being medium weight and short(ish) time domain?
MOVEMENT QUESTIONS
Do I do jumping reverse bicep curls or do I keep the integrity of hang power cleans?
Ring push-ups or ring hold or bar dips?
MY STUFF
Did a little test run of our Shark Week Theme Workout
GENERAL FEAR LEVEL: 7?