Monday Workout: Back Squat and Ring Dips + Burpees
February 7, 2010
Monday classes start our new schedule. We start on the hour at 5PM, 6PM and 7PM. Morning and lunch classes are still the same.
Strength
5-5-5-5-5 Back Squat (60 to 70% of your max, it shouldn’t feel too heavy; weights will increase in future weeks, no changing weights in the middle of sets, 60 seconds between sets)
WOD
21-15-9 of
- Ring Dips
- Burpees
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88# 4:53 (15-12-9)
50 Pushups, 100 situps, 200 squats, 100 situps, 50 pushups, poolside in sunny Arizona- 20 minutes exactly!!
35# back squat (legs still pretty sore from wallballs….hopefully my recovery time gets better soon)
Then 15-12-9 WOD at 7:43
99# on the back squat
8:43 on wod with assisted ring dips
160#
5:18 rx. Amazing how you can’t press yourself up from the burpee after ring dips
gah yes that feeling was terrible.
89# Back Squat
21-15-9 Ring Dips (toes on ground) and Burpees: 6:30
111# 5:45 I think.
1/2 scaled Friday no-named WoD – (25 pushups, 50 situps, 100 squats, 50 situps, 24 pushups): 6:56
my shoulders were so not up for more burpees after my at-home Saturday 100 burpee session that I couldn’t muster the enthusiasm to make it to the Box today. the half scaled Friday one I did was plenty tough for me today after doing a bunch of shoveling throughout the day.
typo, i didn’t cheat… 25 pushups (not on knees) for that last one.
BS: 104#
WOD: 7:42 (? yes? Jason? Is that what you remember?), red band for ring dips.
133# bs, 7:42 rx
you were at 138#
ah right ty
177# / 3:35 sub ring rows
148#, 6:34 Rx
67#, 7:14 w/some red band and some toes assisted ring dips (the only reason the toes is easier is because it’s impossible not to cheat and use your legs!)
99#, 7:59 I’m taking the 10 second credit for equipment malfunction/readjustment (thanks Landon). Half red band ring dips half toe assist. And Jason, I second your “gah” on the burpee uptake.
Front Squat: 5-5-5-3-3-3 (82-82-82-87-87-92)
WOD: 5:24
BS: 133#
WOD: 8:02 Rx
133#, 8:10 Rx’d
137#
55#
6:34 (assisted RDs)
Forgot to post this one…
5:14
First 4, count them 4, ring dips were rx’d, the rest were from a tiptoe or two.
4 ring dips — awwww yeah!
111# BS