warm up
emom for 3mins
5 pull ups
10 push ups
15 squats
press progression w/ pvc x 10
workout
4rnds of:
50 calories on C2 for time
max reps of ring dips using row time
24kg american kb swings using ring dip reps for time
3min rest between rnds
post slowest row time/highest ring dip reps/slowest kb swing time
4 comments:
workout example, in round 1:
50 calories takes you 3:25
in 3:25, you performed 45 ring dips
perform 45 kb swings for time
rest 3mins then repeat for another 3rnds. note: each round is a new round; do not use the same numbers from round 1 in round 2.
todd. 50cals/bands. 3:32/76/5:42
carey. rx. 5:01/40/2:26
jon. rx. 3:15/40/2:49
rowdy. rx. 2:09/35/1:23
katy. 30cals/jrd. 3:08/47/2:41
caleb. rx. 2:10/52/2:49
eric. 30cals/jrd. 1:59/52/2:58
case. 30cals/jrd/16kg. 2:00/23/0:45
tommy. 30cals. 1:47/31/1:20
dustin. 30cals. 1:55/35/1:48
angela. rx. 4:23/46/2:58
jv. rx. 4:27/46/4:14
russ. dnf
kohl. rx. 2:34/22/0:45
ryan. rx. 4:03/26/2:04
steve m. 3:38/25/2:21
brian. 3:27/26/2:15
brannon. 2:55/26/1:56
kyle. 2:59/31/2:05
scott. 3:24/30/1:58
You guys come up with some great WODs - wish I had a rower to try this one out - peace
great wod guys...
i've got a surprise for you meg...something to keep you cool on these hot days...
being that we do not have c2's anymore, we had to opt for sdlhp. I wasn't sure about the reps. So we did 50 reps w/ 45#.
bou.1:22.34.1:09
stefan (17yrs)2:34.19.:30 3rds
Ralph.1:51.23.:37
Susi.2:21.14.:34 3rds mod
rob.1:19.24.:45 did kettle bells with 32 kg.
an insane wod. even if we had to modify it.
Thanx CfJax.
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