Sir Cut

Tuesday, January 31 2012

Strength:

Dips, 3 x 10 Ring or Bar

WOD:

Spend One Minute at Each Station (45 sec of work/15 sec of rest)
Three Rounds For Reps....
Box Jumps
Heavy Farmers Carry (Distance = reps)
DB Push Press
V Ups
KB High Pull
*Farmers Walk is to be done in 10M increments. Only count distance if you make the full 10 m.

Daily Challenge: Hip Bridge, 30 sec hold / 15 sec rest x 3

Mobility: Bowler Stretch, Scorpion 60 sec

Post loads for dips and score for circuit to comments.

Comments

Mary Anne Rice - Sir cut

|January, 31 2012 - 11:07 pm

Dips: 3x10
10 reps with blue band at dip station
10 reps with 2 red skinny bands at station
5 reps with 2 red skinny bands at rings
WOD:
288
20"box, 30#DB Farmers carry, 20#DB PP, 3/4 pood KB for high pulls
Great WOD!

Carl Klotz - SIR CUT

|January, 31 2012 - 5:31 pm

Dips: did some sets on the rings.

WOD: 265. 30" box. 80lb KB's. 40lb DB's. 50lb KB.

Andrea Agosta

|January, 31 2012 - 6:01 pm

I had more reps

Carl Klotz

|January, 31 2012 - 7:10 pm

I was going for quality of reps, obviously!

Also, that was a warm-up for my WOD with Kameron Rosenau with whom I was two reps behind. No big deal.

Andrea Agosta

|January, 31 2012 - 7:26 pm

Can't understand you when you mumble

Andrea Agosta - Sir Cut

|January, 31 2012 - 11:33 am

Ring dips (blue band)
Only got through 2 rounds (ran out of time again)

Wod
I forgot to count. I'm sure I got more reps than everyone

Small box with 35lb plate, 1 1/4 pd kb farmers walk as well as high pull, 25lb push press

(Jo is a magical coach)

Gene Slavens - Dips; BJs, Farmers Walk, DB PP, V-ups, KB HP

|January, 31 2012 - 11:57 am

Strength: Bar Dips, 3 x 10
-green band

WOD: 1 min at Each Station (45s work/15s rest)
3 RFR:
- Box Jumps (20" )
- Heavy Farmers Carry (70# DB - 10M)
- DB Push Press (40# DB )
- V Ups
- KB High Pull (2 pd)

190

Daily Challenge: Hip Bridge, 30 sec hold / 15 sec rest x 3

3000 Push-up challenge starts tomorrow (30 days - 100 push-ups per day)

Amanda Slavens - Dips; BJs, Farmers Walk, DB PP, V-ups, KB HP

|January, 31 2012 - 9:04 am

Strength: Bar Dips, 3 x 10
-red band

WOD: 1 min at Each Station (45s work/15s rest)
3 RFR:
- Box Jumps (20" )
- Heavy Farmers Carry (40# DB - 10M)
- DB Push Press (25# DB )
- V Ups
- KB High Pull (1.25 pd)

246

Daily Challenge: Hip Bridge, 30 sec hold / 15 sec rest x 3

3000 Push-up challenge starts tomorrow (30 days - 100 push-ups per day)

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Sir Cut

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