STRENGTH
Ring Dip, AMRAP(-1) x 3 sets
Notes: Scale as needed – try to go for minimum 8-10 reps per set if possible. Rest 1:30-2 minutes between sets.
WOD
Level 1
3 Total Sets for Reps:
- Minute 1: V-up x 45 seconds
- Minute 2: Wall Ball x 45 seconds
- Minute 3: Jump Rope Single x 45 seconds
- Minute 4: Row (calories) x 45 seconds
- Rest 1:15
Level 2
4 Total Sets for Reps:
- Minute 1: Toe to Bar x 45 seconds
- Minute 2: Wall Ball (20/14) x 45 seconds
- Minute 3: Double Under x 45 seconds
- Minute 4: Row (calories) x 45 seconds
- Rest 1:15
Notes: Record total reps for each movement. Try to pace and be consistent each round
ring dip negatives 3×3
WOD: 335reps
T2B: 10, 11, 10,10
WB: 20, 21, 20, 20
DU: 50, 49, 40, 33
row: 10, 10, 10, 11
total: 90, 91, 80, 74 (DUs gave out… :()
ring dips – 3×10 with slim red, which sounds like the street name of a sketchy drug dealer, who probably doesn’t sell hard drugs, just weed. He’s not that successful.
WOD
RD 1 – 17, 21, 60, 10 = 108
RD 2 – 17, 15, 60, 8 = 100
RD 3 – 16, 16, 48, 8 = 88
RD 4 – 15, 17, 40, 8 = 80
Sometimes wall balls make me feel super uncoordinated.
ring dips 3×10 red band
126, 124, 126, 123
SU – the DU gods were not smiling upon me today
Bench Press: 40kg 10×5
15# Vups: 60
WB: 60
DU: 318
Cal: 49
(Alternatively: 109, 132, 122, 124 reps/round)
dips- 3-5
T2B- 18, 18, 18, 17
WB- 20, 20, 16, 17
DU’s- 49, 50, 45, 25
ROW- 10, 10, 10, 12
TOTALS PER ROUND- 97, 96, 89, 71
Dips: 5, 4, 4
T2B: 62
WB: 58
DU: 211
Row: 31
(Or 80, 91, 108, 83 per rd)
Not a great DU day.
1 20 20 50 14 = 104 2 19 20 50 16 = 105 3 18 20 50 16 = 104 4 16 20 50 14 = 100
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Dips 3×8
WOD: 94+102+103+103=402