Tuesday Workout: Dips and Aerobic Snatches, Jumps, and Row

[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.

27 thoughts on “Tuesday Workout: Dips and Aerobic Snatches, Jumps, and Row

  1. Does puking count as active rest?

  2. @Walden, I’d add a point for every heave… 🙂

    20#KB, 20″ box: 57, 60, 62, 64

  3. 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.

  4. 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)

  5. 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

  6. dips: negatives on the rings
    WOD: 58, 61, 61, 65 (30# dumbbell)

  7. Dips: ring negatives
    WOD: 48, 51, 52, 51 rx

  8. 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.

  9. Dips: regular dips
    WOD: 59, 61, 66, 65 rx

  10. 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.)

  11. 64, 63, 60, 60 (45# kb)

  12. Dips: 3 sets up to 20 lbs.
    WOD: 56, 58, 59, 61 rx

  13. Dips (supersetted with chins): +15#, +25#, +35#, +45#

  14. Dips – 50, 60, 70, 75

    WOD – 54, 51, 51, 56 Rx

    1. wod reps – about 20 snatches, 20 box jumps, ~12 cals each round

  15. Dips: body weight parallette dips
    WOD: 52, 50, 51, 55 (26#)

  16. dips – 10#,15#x3 on parallettes
    wod – 57, 56, 53, 56 rx

  17. Wod: 60, 64, 66, 76 rx

  18. 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… :-/)

  19. Dips: Body Weight
    WOD: 57, 54, 50, 50 @ 45#
    First time doing 45# KB Snatch… felt pretty good

  20. Dips: 15, 15, 30, 30
    WOD: 55, 55, 55, 55 @45

  21. 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.

  22. 4×4 box dips
    WOD: 44, 47, 51, 55 (15# kb snatch, step-ups)

  23. 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

  24. Dips: body weight parallette dips / negatives
    WOD: 46, 51, 48, 47 (25/30#kb)
    Split generally: 18-20 kb, 20-22 jumps, 10 cal

  25. Ring Dips 25#
    67,68,66,69 Rx

  26. 50, 49, 49, 50 @25#

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