Tuesday, November 14th

WOD

5 x Max Effort Ring Dips

Then, complete as many rounds as possible in 12 minutes:
200m row
12 burpees
24 KB swings, 32/24-kg.

Post ring dip counts and rounds completed to Comments.

Cash-Out
5 minute superman

Comments

  1. Andfit crossfit in Auckland
    Metcon 3rft: 15 front rack lunge 35kg, 10 bar facing burpees, 10 ttb – 7:59rx
    Skill: 5 sets muscle up transition
    Cash out: 120 cal assault bike in teams of 3. 5:20 rx. Split every 10 cal.

    • Auckland running club bar race: Chug a beer – 5k – Chug a beer. 24:10. Not puking – rx+.
      Crazy first day in New Zealand

  2. 3+50 @ 24kg
    7 max dips on walker

  3. Max dips scaled to box push ups: 36

    MetCon: 3 rounds @ 12 kg

  4. Tempo ring dips: 3sec down, 3 up, 1 at top
    5,5,5,3,3

    Metcon:
    2+224 rx
    Swings were killer

    Superman:
    5 min Tabata with arms in various extensions

  5. Ring dips
    Started with 3 sec down and 3 sec up- devolved into slow negatives and strict dips- all with full lockout at the top
    6-4-5-5-5

    Metcon: 3+217 rx
    Swings: 15-9, 10-8-6, 8-8-8

    Cashout: ~3:30 accumulated Superman hold

  6. 2 strict ring dips every 2 minutes
    Metcon: 2+216rx
    Superman hold ~3:00 total

  7. Dips: 5 sets of 4 each round. Slow and controlled. Appreciate getting to do these at the beginning of class.

    WOD: 3 rounds rx’d. The 2 pood KB swing struggle continues.

  8. Dips, strict & slow
    5-5-4-4-4

    Metcon 3rds +200m row + 6 Burpees (28kg)

    Bar muscle up work – Starting to get singles. Thanks Joe and Rob.

  9. Accumulate 7 minutes in a plank
    *20 goblet lunges w/ 50# DB after every break
    **start with lunges.
    15:00 on the button URX

    *Slight delay starting the penultimate round due to a math brain fart.

  10. GUYHANANYA says:

    200m row
    12 burpees
    24 KB swings (Red KB)

    2 + 240

  11. Ring Dips, I did bench dips, those felt okay, arbitrary number for quality.

    Metcon: 4 + 127 as rx’d

    Cash-Out: 4 minutes (60 on 20 off), PR

  12. Dips w/ two 30″ boxes
    sets 1,3,5 (5/0/5/0) tempo, sets 2,4 max reps
    6, 35, 4, 21, 3.5

    metcon: 4 rounds subbed KBS with 50lb alt DB snatches

    cash-out: 3:30 superman

  13. Wednesday Wod at andfit: all weights in kilo
    7x(3 snatch dl, 2 power snatch, 1 ohs): 30-30-30-25-25-25-27.5
    Metcon: hang squat snatch Isabel @25kg 5:26. About half were good and half were power snatches with an ohs

  14. Dips – 6 very strict each round
    WOD 4 + row + 5 burpees

  15. Ring dips 7-7-7-6-6

    3+206 @ 28kg

  16. Max dips scaled to box push ups
    29 on the 20 inch box

    Wod
    3+19m with 16kg KBS

    3ish mins in the superman hold

  17. Some lazy “weighted” dip variations
    WOD: 3+205 @20kg (Jen pushed me on this one!)
    No supermans for me.

  18. Ring dips w/red band
    3-5-5-4-4

    WOD
    3+202 Rx

    Thanks Chad for not letting me WOD alone…

    Sporadic 5 minutes of Supermans

  19. @Work
    BS 3×2@235/Paused Bench 6×2@160
    Dips 3×8/Row 5×8 Bi’s&Tri’s 3×10

    Metcon
    3+224rx (swings 24-13/11-12/12-8/4, great metcon w/Lisa pushing me)

  20. ring work
    5x
    1strictmu+3dips w/ turnout+neg muscle up+1strictmu+3dips w/ turnout+neg muscle up
    a little too fast thru last 2sets
    metcon
    3+204 w/ kb snatch instead of swings

  21. 3+218 @20kg kb swing! woop woop

  22. 3+102 @24kg swing! Tough!

  23. 2+206rx

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