WOD
“The Groove”
27-21-15-9
Row for Calories
Ring Dips
WOD Guidance & Goal: Rowing and ring dips are two complementary movements which means GET AFTER IT! Push the row and chip away at the ring dips. Target 10 minutes.
Post Time to Comments.
BARBELL CLUB
6:30a
14:32 red band dips
The rows felt amazing, the dips took. Forever. Most done in sets of 2/3.
12:31 banded dips (a few without to start a set but mostly banded)
16:47 rx.
Hbd Jess!
9:11 bench dips
Happy Birthday Jess!
14:02 mix of box and bench dips
12:34 Rx
12:43; dips with 2 boxes
BBC: 220 front squat 4×3; 200# clean for 3×1
13:56
Ring dips with red band first round then box dip w foot
10:56 rx
El Guapo
16:07
15-12-9-6 ring dips – mix of strict and kipping
10:22 push ups (w 25# plate) instead of ring dips
13:01. RBRDs a few not locked out.
12:42 Rx
8:35 rx
12:26 Rx
14:42, RDs foot assisted (not all locked out)
Happy Birthday Jess!
16:40 home version:
23/18/13/8 bike
27/21/15/9 dips off box and sit-ups
12:50, RDs with light band
13:44 (I think I wrote a different time on the board?)
push ups on the parallettes for ring dips (which we much more difficult then I thought they would be)
7:10 Rx
12:04, banded dips (red)
9:00 Banded (red) dips
Back Squats – 7 x 3 @185
1 x 3 @ 215
1 x 3 @ 235
14:08, red band ring dips (started in sets of 5 then quickly switched to 1’s and 2’s)
14:59 Rx
17:34 red band – definitely many dips not to standard
9:09 tri ext 10#
10:02 rx
9:07 RR
12:23- red band
11:40 – 15/12/9/6 (Lock Out was an Issue)
10:55 27 between box dips w foot then regular box dips.
Barbell – 185#FS 200# clean
12:45 – red band
9:22 box dips
13:36 – black banded ring dips (21/15/9/6 for those)
9:59 RB
9:46 red band
10:30 banded dips