Spend the first 10-15 min of class practicing your Double Unders.
WOD
5 Rounds
12-M/6-Women Ring Dips**
20 Sit ups
12 DB Hang Power Cleans (M-45 W-25)
**Ring dips-For an Rx Men must do 12 reps, women must do 6.
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WOD: 9:17 (HOG pushups for dips, 25# DB)
8:53 Rx’d
WOD: 11:52 @30#, RBRD
PR: did some triple-unders for the first time today!
Forgot to add that noon class did Split DB Cleans with Tom, alternating sides…. that was interesting
11:22 @25#, BBRD (Split DB Cleans as well)
11:58 Rx
~10:20 (rd negatives, 20#)
WOD: 10:15 (BBRD, 15# split DB cleans)
WOD: 12:45. Splits were a nice add. “Nice” here meaning something like “great merged with miserable.”
8:34 rx
6:24, subbed 20 back extension on ghd for situps, all else rx
13:48 Rx (FROM)
major ring dip fail. going to try some tricep extensions, pulldowns, and close grip bench press.
WOD: 10:47 (15# split DB cleans, BBRD)
10:11 rx
7:02 rx
7:14 (round 1,2 – rx, rounds 3, 4, 5 – one knee red band dips)
8:58 (red band dips, 20# dbs)
5:46 baby! (And yes I did 5 rounds)
all that obsessive muscle-up practice has paid off in ring dip improvement! Still no mu, though …
7:52 Rx
// WOD – 1118 (40#, RBrd)
9:18 (20#, parallette dips rd 1, red band RDs rds 2-5)
Got a little ambitious on those parallette dips… Also got 66 DUs, which might be a PR. It’s definitely the most I’ve done outside of a WOD.
DU: 78 (PR)
5:48 Rx
7:29 (red band ring dips)
11:40 I sucked at the ring dips.
8:58 (red band dips)
@ CrossFit Mercer
21-15-9
Ground to Overhead (135)
Burpee Box Jump
w/ a 400M run at the end of each round.
19:30 RX
8:06, subbed pushups for dips
12:29 – made up Saturday
17:?? red band dips, 45#…wow my ring dips need work…
In Florence — no CF so getting creative in the apartment…
5-5-5-5-5+ BS with my mom (65kg) as thew weight (did 10 reps on the last set before putting her back down, could have done more but she was getting uncomfortable. She’s such a good sport! http://www.youtube.com/watch?v=oLAjRsMVy6o)
1 minute handstand hold (against a wall, duh)
6:24 w/ 95# power cleans
8:31 (rb rd, 20# dbs) …no 25# avail. apparently, need to work on sit ups.