[youtube=http://www.youtube.com/watch?v=Z3EmpcTQVcA]
Strength
Weighted Dip @ 20X1; 4-4-4; rest 90 sec btwn sets
WOD
AMRAP in 7 min:
- KB Swing x 20 (53#/35#)
- Box Jump x 10 (24″ / 20″)
- Double-Under x 40
Rest 2 min, then repeat the AMRAP again.
Notes
- 20X1 means down for 2, hold for 0, up fast, and hold for 1 at the top.
- Today is aerobic power: aim for the same score both times through the AMRAP.
dips on jerk boxes: 15#, 20#, 25#
wod: 2 rds + 10 step ups, 2 rds + 2 step ups (subbed step ups w/ 20# dbs for box jumps)
dips on boxes: body weight, then negatives
wod: 3 rds + 20 KBS, 2 rnds + KBS + BJ + 5 DU all RX
Did 3 rounds of 20 50# DB lunges, and 10 50# DB shoulder press – 1 minute rest between
WOD:
1st round: 4 rounds + 15 double unders
2nd round: 5 rounds + 5 swings
dips: 15#, 20#, 20#
WOD: 3 + 5 swings, 3+18 swings – each round did about 15 DUs before switching to singles (2 singles to 1 DU)
Dips
3-3-3-3 unweighted (sorry to mess up your programming, but I could never eek the fourth one out, so I just added 3 at the end to make up for it)
WoD
2rds, 5 reps, 2 rds, 15 reps. oh double unders, you cripple me.
Body weight dips on jerk boxes
WOD: 2 rds. + 30 du (45# kb)
2 rds. + 18 du (45# kb)
I’m with Devon, du’s (or at least the inability to string them together) cripple me, as well.
Dips: Negatives.
WOD: 3 rds, 3rds+10 squats.
subs: 18inch box, 25# goblet squat for KB(20 first rd, then 15 thereafter), 20 DU.
PR DU @ 17 strung together. Small victory, but a victory regardless.
no dips
3 rds + 8, 3 rds +7 rx
Dips: up to 55#
WOD: 3rds + 20swings, 3rds + 10swings (but had to sub single-unders. sigh)
Dips: box dips, 4×4
WOD: 2 rds + 89 single-unders; 2 rds + 96 su (15# kb one-arm swings, step-ups, 3x single-unders)
Dips: body weight on rings, paralletes, negatives last round on rings
WOD: 3 rnds + 7 KBS, 2 rnds + 8 DUs Rx
Dips – parallettes @ 45, 45, 55
WOD – 2 rds + 20 KB, 2 rds + 15 KB Rx
Dips: Negative
WOD: 3 rds +40 SU’s, 2 rds+40 SU’s, (24″Box, 35# KB)
Dips: unweighted parallette dips
WOD: 3 rds + 9 KBS, 3 rds + 2 KBS Rx (all DUs unbroken)
3 rds + 26, 3 rds +6 rx
Dips: BW, +15 lbs, +25 lbs
@ 70lb KB and 30″ box
3+ 3 kbs, 2+ 35 du’s (ahhh…so close)
Ring dips: Set 1- 4 reps with Lauren on my back. Set 2 – 3 reps with Lauren again. Set 3 – 4 reps with Becca. Set 4 – 4 reps with Sadie.
WOD: 3 rds plus 7 swings. 3rds plus 11 swings. Single unders instead of du.
Dips on parallettes: 10#, 10#, 15#
WOD (scaled to 20 double-unders per round):
Round 1 – 3 rds + 17 dus
Round 2 – 4 rds + 6 kbs
dips: unweighted, using parallettes
WOD: 4 rds + 17 kbs, 4 rds + 7 kbs rx
Dips: 0, 15, 25
WOD: 3rnds + 5 Box Jumps, 3 rnds 15 KB @45#
Dips: negatives
WOD: 3rds + 11 kbs, 3rds + 13 kbs (SUs)
Dips: negatives
WOD: 2 rounds plus 100 single unders, 3 rounds plus 4 KB
WOD: 2rds + 10kbs, 2rds + 8kbs Rx (DU’s slowed me down tremendously)
DIPS: negatives
WOD: 2 + 17DU; 2 + 15 KB rx – think the pollen really got me today :-/
dips: heavy vest, Sadie, Sadie (who weighs 41.5#)
WOD: 3+30, 3+17 rx
41.5 AFTER dinner. She was probably 40.5 during the workout. Dont try to boost your stats. Haha!
damn, my ego is shot.
dips: bw, bw, 10#
WOD: 3 rounds (T2R for KBS), 2 rounds + 28 (T2R again)
dips: 4-4-4 negatives between boxes
WOD: 3 rounds + 12 KBS and 3 rounds+16 KBS
dips: BW on rings
wod: 3 rounds + 5 swings, both rounds, Rx
Dips: Body weight
WOD: 3 rounds and 3 swings, 3 rounds exactly
Single unders, but had to use the 45# kb and scaled it to 15 swings
No dips. WOD: 3 rds + 2 BJ, 3 rds + 20kb swings (35 lb kb with mix of 1 arm/2 arm russian swings- shoulder a little tweaked)
Make up on Saturday
WOD: 3 rounds + 3 box jumps / 3 rounds + 10 box jumps (subbed 10 russian swings at 55#, rest RX)
Btw, what happened to all the speed ropes?
WOD: 2 rounds up to 17 DU’s/ 2 rounds up to 22 DU’s
(First round I did overhead KB’s…)
Thought I should have been faster but du’s were broken all over the place…
RX