3
Aug
Thursday, August 4th
Strength:
Every minute on the minute for 10 minutes:
Ring Dips
Post all rep counts to Comments.
Conditioning:
5 rounds of:
Row 1,000 meters
Rest about 3 minutes
Add times for all 5 rowing efforts and post total to comments.
Ring Dip EMOM (w/ 1 chain):
4/4/4/4/4/5/5/5/6/8 (should have started out with 5 or 6)
Row:
3:53.4
3:55.0
3:58.9
4:00.1
4:02.5
Total: 19:50 (goal was 20 minutes, so I will take it).
I felt like I was going to throw up for the entire last 1K. That was pretty horrible.
37 dips total
19:42
3:51 / 31
3:52 / 31
3:55 / 33
4:05 / 32
3:57 / 32
5 Ring Dip EMOM (w/ 1 chain)
3:33
3:35
3:41
3:43
3:43
18:15 Rx
This guy’s got some serious stamina. I think that time is gonna stick.
ELove inspired cash-out
NFT
40-30-20-10 Deads @135
80-60-40-20 Walking lunges
Lunges with a vest would have been fun.
Feelin them lunges?
200 at body weight is cake at this point. I really should have done them weighted.
Much to Brian and Matt’s surprise yes, I showed up at 6:00am:
50 ring dips
5 rounds of hell: 25:39.7
Don’t remember all my splits but fastest was 4:57 and slowest was 5:15. Lots of room for improvement ????
Ring Dips: 56 with 1 chain, next time 2 Chainz
Yesterday’s WOD, Squat Snatches, Power Cleans, and Push Jerks… chasing J Money
6+1 Rx
Ring dips 5 per round
1k pieces
3:56
4:01
3:58
4:03
3:57
19:58 total (i think)
Ring Dips: 5/5/5/5/5/5/5/5/6/6 (52)
Rowing: exactly 21:00.0
4:04.6
4:16.4
4:05.0
4:21.8
4:12.2
Avg
/500m 2:06.0
47 dips with 20# vest
Hell-23:27
Pre rehearsal workout
For time
20 OHS
100 DU
15 OHS
75 DU
10 OHS
50 DU
OHS 95 lbs
9:34 (compared with Mem day > 11 min)
18-15-12-9-6
Cal row
95 lbs Push Press
10:17 (can’t remember what I did Mem DAY Weekend)
Good man wodding away! Unbroken OHS?
All OHS unbroken
PP During the second met con … Very broken
Congrats Kenny!!!! Believe you should be official by now.
Under the hot afternoon sun:
3:23.2
3:24.9
3:29.6
3:31.5
3:33.1
– 17:22.3 (math is hard)
Cool down in the hose.
Chedder out:
5 x 1 minute Handstand hold, wall supported
You iz fit.
70 ring dips – strict
20:21 – sandbagging rows since 2010 like you read about
20:55
4:11
4:09.9
4:09.9
4:14
4:09
Ring stuff -average 5 per set w red band
Ring Dips: 4×8, 7, 9 (48 total, took it too easy in the beginning )
WOD: 20:48
Ring dips: 20
Row: 19:45.
Secret of this Wod? Dog the row.
55 dips, some with chain, most without.
19:33. Twas not fun
3:52
4:02
3:58
3:56
4:05
Final time 19:56
Just tried to keep it under 2:00 for 500m pace. Ugh.
22:11
4:21/4:22/4:26/4:31/4:30