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“Western Grebe”

Ham Plan WOD

548 14
  • AMRAP in 15 minutes
  • 15 Strict Ring Dips
  • 15/11 calorie Bike
  • 30 GHD Sit-Ups

On a 15-minute clock, perform as many rounds and repetitions as possible (AMRAP) of the prescribed work in the order written.

Score is the total number of rounds and repetitions completed before the 15-minute clock stops.

Tips and Strategy

Perform large sets of Ring Dips. The goal is to complete 4-6 rounds. Finish calories consistently under 1:00. The goal for this workout is consistent progress forward, avoid burning out on any single movement.


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Background: We first found “Western Grebe” by Ham Plan @hamplan posted on their Instagram on February 5, 2021.

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