Spend the first 10-15 minutes on either:
3 x 5 Ring dips or
3 x 5 Weighted Ring dips (increase the weight each round)
WOD
“Heavy Fran”
15-12-9
- Thrusters
- Chest to Bar Pull ups
*Thrusters (Men 115-135#)
(Women 75-95#)
Choose your own weight, make it heavy but doable, something that requires you to break up the sets.
dips w/35,45,50# x 5
wod 11:11 @ 115# uhh.
Dips: toes on box, banded dips
WOD: 8:50 (57#, redband PUs)
WOD: 8:40 @ 95#, “leg-swing non-kipping strict PU’s” – according to Jasaon…haha. need to work on that in Gretchen’s gymnastics class!
on Saturday during the lvl 1 cert
8:50 @ 95# with jumping PU during the last 2 rounds. wasn’t feeling it for some reason, can’t breathe in the cold air or something.
Rig Dips on parallettes on top of jerk boxes
WOD: 5:26 (67# – maybe should’ve gone heavier)
ring dips. on rings. sets of 3.
WOD – 7:56 @65# and scaled to mostly regular pullups
Dips: 5-5-5 w/ RB
WOD: 9:01 (67#, GBPU)
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Dips: a few parallette dips, then sets of red band ring dips
WOD: 8:29 (62#, red band PUs)
Dips: Toes on box
WOD: 9:04 @82#, regular PUs
Dips: Red band, still a struggle
WOD: 9:32 (42# 1st rd, 37# next 2 rds, GB PUs)
4:37 (135# FS, C2B)
5-5-5 RB ring dips and 3×15 second ring hang
WOD: 9:43 (62 # rd 1, 57 # rds 2 and 3, 1/2 GB/BB PU)
5x5x5 (0/15/20)
WOD:8:00 @ 89# struggling
No ring dips today, my shoulder is feeling funky.
WOD 5:06 (I think)
One-armed KB Thrusters 25#
GHD sit-ups
3×5 reg dips
WOD: 8:19 at 72# -… wanted > 75 but 79 was too tough. Hard to make 75# with kilo plates!
5/5/5 with 0,12,20 and 2 reps with 35#; WOD 8:20 with 126# and mostly strict PUs
RD – 20, 25, 30
WOD – 9:55 Rx (135)
On the road @ crossfit palo alto (http://www.crossfitpaloalto.com/)
5 rds:
10 wall ball
10 knees to elbows
then
3 rds:
240m (around the block) farmers carry w/ your kb
20 kb swings
20 sit ups
I did it @ 20# WB, 20kg KB 19:05
55lb ring dips, 7:04 at 135 wod. yek
RD: 0, 20lbx4, 15lbx4.
WOD: 8:06 @ 116
RD: 5x,7x,7x body weight
WOD: 5:45 (115 #)
You got 5:33 actually
Sweet
RD: 10, 20, 25
WOD: 5:26 (115#)
Worked on holding my weight on rings longer, then red band dips
Something around 10 or 10:30 with 50#, dropped to 45#.
Dips w/ band @Uva gym. WOD- Didn’t time it but less than 10 minutes. Thruster @ 65, strict assist pullups.
5:48 RX