WOD
Clean
3×3, ascending
“Elizabeth”
21-15-9
Squat Clean (135/95)
Ring Dip
WOD Guidance & Goal: Aim to complete this workout in under 10 minutes. Choose a weight you can do 7 consecutive reps. Do ring dips in small manageable sets. Do not go to failure.
Post Weight and Time to Comments. Compare scores HERE.
ENDURANCE
Griff
2 rounds
800m run
400m backwards
BARBELL
20 min to build to heavy 3 back squat
20 min to build to heavy snatch double
120#
10:45 85#/ 9,6,3 dips
(no band for first time, not all to standard but it’s a start!)
Impressive!
135×3
12:47 at 105
El Guapo
165# x 3
12:24 @115# & red band
95×3
11:19 75# (6,5,5,5/5s/5,4) red band
90#, 12:45 65#, red band dips
#115
10:58 #75 and push-ups (no dips- shoulder)
75# x2
13:15, 65#/ 55#, jumping RDs
75# PCs
13:06, 70#PCs, PP 40#
175# / 8:43 Rx
Great cardio to move that quickly.
150#
11:32 95# 9/6/3 ring dips
115# x3
11:43 – 85#, 12-9-6 ring dips
205#
14:44Rx dragging
155 / 185 / 205
9:54 rx
95# PR. 13:41 75#, RBRDs — getting better next time purple band
PR!!!!!!
155/175/185
12:58 rx
115/135/155
7:51 75#/12-9-6 ring dips
85/90/95
12:22 75# BB
105#
8:47, 75# & red band dips
125# pc
8:13 pc (:30 sec pr from last time in 2016)
115# / 10:48 85#, sled push (4,3,2)
185#
8:22 rx
105/115/125 – those felt awesome!
11:53 @ 55# and blue band dips – oh my cardio.
205/215/225
12:39 Rx – Tough Pull after vacation
105#
8:40- 65#/ lavender band dips
Barbell- 165# BS/ 75# snatch
135#
11:40- 95# , did a set of 3 dips and a set 2 then the rest was with red band.
165/185/205. 2 at 215
135# rbrd 9:28
125#/8:42 65#, Bench Dips
Barbell: 165×3 BSq, 75# Snatch
125#
11:06. 105#