Strength
Single-Leg Deadlift @ 31X1; 5 sets of 5 per leg; rest 90 sec btwn sets
WOD
- Ring Dip x 21
- Row 300 m
- Ring Dip x 15
- Row 300 m
- Ring Dip x 9
- Row 300 m
Optional Post-Class
- Foam roll everything; long workout tomorrow.
Charlottesville's most experienced functional fitness and weightlifting center.
Damn right there’s a long workout tomorrow!
It’s my birthday Skydive+Dropzone WOD+Party day!
Come to Orange to take part in the first two, and the Moto next to the gym for the last one!
YES!
SLDL @ 67#
WOD: 6:11(RB ring dips/row)
Correction:bb ring dips (I’ll sleep better now)
Was very sad to just watch a video in which a woman explained how to do the DL and Single Leg DL… with a suggested weight of 5 lbs in each hand for both.
Le sigh
SLDL: one set@ 95#, then 4@67# (balancing is hard!)
WOD: 6:04, box dips, 15, 12, 9 subbed runs around building for rowing. Got through about 5 dips without assistance first round, then 3 the second, then none the third. Had to have toe on ground to get full range of motion but tried not to take too much weight off…
SLDL: 70# x3, 90# x2
WOD: 9:16 (scaled reps to 12-9-6)
In the Walden Garage
10-10-10-10-20
Back Squat
Deadhang pull up
135-185-205-225-165
Off to dig some post holes and do some chain sawin’!
SLDL: 106#
WOD: 4:53 Rx
SLDL: 70#
WOD: 6.39 (bb ring dips)
single-leg deadlift: up to 156# per leg
Ali McWeeny: 204# http://www.youtube.com/watch?v=SDYpFXt0M3M&feature=player_embedded
Strong like bull, body and soul!
SLDL: 95#
WOD: 14:59 Rxish 🙂
That’s the most ring dips I’ve ever done/attempted to do Rx, so I hit muscle failure pretty quickly. Some might not have been FROM, but I’ll take it.
SLDL: 90#
WOD: 7:16 bb ring dips
SLDL: 79#
WOD: 9:26 rx
SLDL: 95×1, 111×4
WOD: 5:26 rx
SLDL: 67×4
WOD: 6:13 rx
Sldl 67#
Wod 4:33 Rx
Up to 90# in DL
7:03 with BB
DL to 156#
WOD: 4:12 rx
117# x 3
5:00 (pu for dips)
SLDL: 57×3, 67, 79 (super shaky today so I took waaay more than 90 sec rest btw sets)
WOD: 8:30 (RDs w/ toes on box)
SL DL @ 95#
WOD: 5:00 RX