[youtube=http://www.youtube.com/watch?v=13y4bOwOvbg]
Strength
Weighted Dip @ 20X1; 3-3-3-3; rest 2 min btwn sets
WOD
4 rounds:
- KB Snatch 1 min (53# / 35#)
- Box Jump 1 min (24″ / 20″)
- Row 1 min
- Rest / Walk 2 min
Notes
- Aim to match your reps and meterage each round.
- Actively walk during the rest interval; no lying down.
Does puking count as active rest?
@Walden, I’d add a point for every heave… 🙂
20#KB, 20″ box: 57, 60, 62, 64
Won’t have time to make it to the box today, so:
@NGRC:
Run 1.5 mile: 13:40
Row 2000m ~9 min
Run 1 mile: 8:40
My cardio needs help.
WOD: 63, 58, 68, 71 (35# russians for first two rounds, then wrist brace gave me problems so I switched to 20# 1-arm russians)
bp yesterday: 185×7, 205×5, 225×3, 205×5, 225×3,2
so pus for dips today: 35, 45-3; 2 sets with Chris’s grip things
66, 64, 62, 65 w 50# db
dips: negatives on the rings
WOD: 58, 61, 61, 65 (30# dumbbell)
Dips: ring negatives
WOD: 48, 51, 52, 51 rx
Dips: 20#
WOD: 76, 76, 74, 77 rx issues were grip on the KBs on the last two rounds with sweat-slicked hands, and getting on the rower in a timely fashion.
Dips: regular dips
WOD: 59, 61, 66, 65 rx
Dips: 4 sets of 4 reps with 40 lb vest
WOD: 74 – 73 – 74 – 74 (35# KB, plank on elbows in lieu of box jumps. 1 point for every 2 seconds of consecutive planking.)
64, 63, 60, 60 (45# kb)
Dips: 3 sets up to 20 lbs.
WOD: 56, 58, 59, 61 rx
Dips (supersetted with chins): +15#, +25#, +35#, +45#
Dips – 50, 60, 70, 75
WOD – 54, 51, 51, 56 Rx
wod reps – about 20 snatches, 20 box jumps, ~12 cals each round
Dips: body weight parallette dips
WOD: 52, 50, 51, 55 (26#)
dips – 10#,15#x3 on parallettes
wod – 57, 56, 53, 56 rx
Wod: 60, 64, 66, 76 rx
dips: negatives
wod: 57, 57, 52, 57 (35# KB for half of 1st round, then 26# rest; these are estimates, think i lost count a little… :-/)
Dips: Body Weight
WOD: 57, 54, 50, 50 @ 45#
First time doing 45# KB Snatch… felt pretty good
Dips: 15, 15, 30, 30
WOD: 55, 55, 55, 55 @45
Dips: 40-45-50-60
WOD: 69, 66, 64, 62 — Whoever I was sharing the rower with had tiny tiny tiny miniscule little feet and I spent a good 20 seconds or more just adjusting the feet things. Should’ve just rowed.
4×4 box dips
WOD: 44, 47, 51, 55 (15# kb snatch, step-ups)
4/5/12 WOD – 10m sprint where it adds an extra sprint every mintue
12rds – on the uva sand vball courts, with a 20lb weight vest…..ouch
Dips: body weight parallette dips / negatives
WOD: 46, 51, 48, 47 (25/30#kb)
Split generally: 18-20 kb, 20-22 jumps, 10 cal
Ring Dips 25#
67,68,66,69 Rx
50, 49, 49, 50 @25#