Dip It

Dip It


Strength:

Dips, 3 x 10

Sport Strength:

1a ) 4 x 8  Ring Dips 

1b) 2 Rope Climbs for Time.

WOD:

For Time...
1000 m row
30 OHS
800 m run

Daily Challenge:

Ab Wheel,  3 x 10

Mobility:

Bowler Stretch, High Hams on Box

Get Your Results Posted to Comments!

124 comments (Add your own)

1. ray wrote:
Dips were no Bueno
so continued rot cuff exercises. Can now press #25 db w/minimal pain...up 10 from a week ago.

Had range of motion for ohs but had to make it so light it wasn't good for Wod so...


Wod, 1000m row, 30x bag squats #80, 30 x pullup, 800m run - 12:02

3x10 ghd situps

Tue, April 30, 2013 @ 7:01 AM

2. Ryan wrote:
So, yea. This WOD should be renamed "Embrace the Suck". OHS, believe it or not, NOT my favorite thing to do.

SS: Ring dips and rope climbs

WOD: Rower @ 7, #55
Time: 10:45

Still humbling to have to go so light on OHS, but still went up 20lbs from last session, so happy with that.

Everyone brought their "A" game today! Hailey switched on BEAST mode for real, and Trish gave Kim a nice run for her money (pun intended) on her FIRST day after completing the On-Ramp course! Everyone was highly motivated. No one does it better than Katy and the 5:45 crew!

Tue, April 30, 2013 @ 8:28 AM

3. Rob Ford wrote:
Have only been in a couple times since the open. Have been nursing a couple of tweaked wrists. Bad news for golf season.

4x8 Dips
Played aroun on the ropes a little.

WOD
13:33 as RX'd
Wrists were on fire but seem ok now.

Tue, April 30, 2013 @ 8:32 PM

4. Ginny wrote:
Rings dupes 4 x 8 and rope climbs.

Wod:
1000m row
3 rounds: 10 OHS 105# and 10 HSPU
800m run
Time: 13:08

Very fun and big 4:30 class!

Tue, April 30, 2013 @ 10:03 PM

5. Ginny wrote:
I guess dupes are the same thing as dips. :)

Tue, April 30, 2013 @ 10:04 PM

6. Yellem wrote:
I was trying to get a resopnse, but I guess I'll clarify:Short answer because the rowing is harder for womenLong answer Women aren't just men that are 30% weaker. I don't use a simple formula to calculate what the women should lift, it depends on the movement specifically (shoulder movements tend to be a bit lighter and pulling movements are a bit heavier than the flat 70%). It also depends on the other movements in the workout. For example, in today's workout men will complete the rowing much faster than the ladies (for the most part) so going with a slightly lighter weight will help level the playing field. My main purpose for scaling at all is make the workout performance comparable from men to women.There is also the fact that women will generally scale ALL of the movements if they scale just one of them (even if they can do the other movements Rx'). By dropping the weight/height/whatever a bit, we can coax more women into doing the whole workout as prescribed (vs doing the whole thing scaled).-jj

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