Strength
Weighted Dip @ 20X1; 2-2-2-2-2; rest 2 mins btwn sets
WOD
6 rounds:
- 30 sec KB Cleans (53/35#)
- 30 sec Burpees
- 30 sec Walking Lunges
- Rest / Walk 1:30
Notes
- Aim to match your reps each round.
- Actively walk during the rest interval; no lying down.
Dips: on boxes, 52# sandbag
WOD: subbed 25#KB swings, 47, 51, 48, 47, 46, 48
Dips: 65# on rings
WOD: 59-54-52-50-51-53 Rx
Dips: 15×2, 20×2.
WOD: 49, 52, 53×4
Dips: BW on rings
WOD: 41, 43, 43, 44, 44, 45 Rx
Dips: BW x 1, 5# x 4 (w/ parallettes on boxes)
WOD: 41, 45, 43, 44, 43, 46 Rx (AND no bruises!)
50, 53, 56, 52, 53, 56
110#, 54,53,55, 54, 54, 57
Chin-ups with purple band instead of dips
WOD: 38, 41, 43, 41, 41, 45 (35# with right, #20 with left because I couldn’t grip the KB with the brace)
Good Mornings: 5×3 (79#)
Also subbed 24″ box jumps for burpees
“Kevin Reynolds”
Bench Press, 3 sets @ BW (155#): 13, 9, 8
Bicep Curls 8-8-8: 30# DBs + 15 GHD sit-ups after each set
Nice work, I did curls and tricep extensions while watching tv tonight.
Dips: negs on rings
WOD: 44/46/48/45/42/43 (Rx full swings)
Post-WOD: 3-2-1-3-2-1 Hang Cleans
95/145/165/145/165/175
Dips up to 10# on rings
WOD: 45, 48, 45, 42, 40, 43
dips w/ parallettes on jerk boxes – 20,20,25,25,25#
wod: 50, 50, 49, 49, 50 rx
Dips: 40, 75, 85, 85, 85
WOD: 45, 46, 47, 49, 52 @ 45#
dips: negatives on rings
WOD: 46, 48, 49, 50, 51, 53 rx
Dips: negatives on rings on boxes
WOD: 44 45 47 48 51 52. 20#
Dips: 12, 15, 20, 20, 25
WOD: 55, 56, 57, 57, 57, 58
dips: mostly negatives on rings (got a few BW ring dips in the last three rounds)
WOD: 41, 42, 39, 37, 35, 41 rx
In the morning at the hotel gym:
5 Rounds
5 Dumbbell Split Snatch per side 50#
20 DB Swings
10 deadhang pull ups
11:31
In the afternoon at the airport gym
Not for time
30-20-10
Dumbbell squat 100#
Dumbbell bench 100#
Dumbbell curls – not in front of a mirror – 50#
Handstand push ups
Dips: negatives on rings.
WOD: 37,43,43,41,43,43 (?)
Dips: negatives on rings with boxes
WOD: 45, 45, 44, 44, 46, 46 rx