NEWS
- ROW CLINIC: Want to be more efficient at rowing? Saturday, April 9th, Kate Frietas will be breaking down the mechanics and technique of rowing! There are only 20 spots available for this clinic. If you’d like to attend, please write your name on the announcement board.
WOD
“As It Was”
4 Rounds
12 Ring Dips
18 Toes to Bar
24 Step Ups
Height: 24″
4 Rounds
12 Banded Ring Dips
18 Knee Ups
24 Step Ups
Height: 24″
4 Rounds
12 Bench Dips
15 Leg Lifts
18 Step Ups
Height: 20″
WOD GUIDANCE & GOALS
ALL bodyweight! Start the workout with a bigger set of ring dips. If they’re a work in progress, save your arms by doing 4 quick sets of 3 reps. For the toes to bar, save your grip by breaking them into sets of 6/6/6 or 10/8 reps. Push your pace on the step ups. Target 10 minutes.
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HOME WOD
4 Rounds
12 Floor Dips
18 Leg Lifts
24 Step Ups
ENDURANCE
Rest
11:43 jumping, TTB/KU/PU (started each set with 5-7 TTB or close to TTB linked), 20”
12:13, MAx reps but 20” stepups
10:15 – 6 kipping ring dips (unassisted)/18 ku (with a few ttb) /24”
11:46 mcx
13:00. Mcx except 14 ttb
12:29 MCx
13:36 – Ring dips got questionable towards the end. Combination of TTB and Knee Ups. 24″ box.
12:53 small red band RD, TTB, 20” step-ups
15:36 MCx
15:21? MAx
Kevin 9:16 MVx
12 dips, 18 wb, 16 shuttles
11:08