Tuesday, May 2, 2017
A1. Dumbbell Split Squat – 8-12 reps/leg X 4 sets, rest 90s
A2. (Weighted) Dips – 12-15 reps X 4 sets, rest 90s
A3. Legless Seated Rope Climb – 1 accent and decent X 4 sets, rest 90
Coach’s notes:
For rope climb start seated, pull to top and then lower al the way back to seated. Post results for all sets to comments.
WOD Leaderboard
Well that seriously wrecked me.
A1. 40#/50/60/70, all for 12 per side.
A2. 20#/30/40 X 14/40 X 12.
A3. Started each climb seated, strict and descended back to seated.
Constantly varied fitness, ouch. Probably the most mentally challenging WOD for me this year.
A: sets of 12 with 15/17.5/20#.last set of 9 with 25#
B: strict ring dips with BW 12/8/6/6 and broken into sets 4-3
C: legless ropeclimbs from standing, managed half way up with no Kip…and a smile for Michelle!
Thanks Michelle, fun class today!
Seem to remember split squats from the old building, usually they had a tempo as well.
Barbell homework:
A. 3×3 DL @ RPE 7 (84% according to the chart)
Did 425# (82.5%) with no belt for something different
B. 4-5 sets of 3 bench @ RPE 7 (84%)
Did 5 sets at 225# (85%) – Felt good today
C. Took a run at flight simulator 5-10-15… version with 10min cap. Got to round of 40 and mentally couldn’t get past it. Had a set of 35 and then 34… oh well!
Entertaining watching everyone tackle the fun tonight!
A1) 22.5/25/27.5/30 sets of 12
A2) dips on blue dip rig 12/10/10/10
A3) legless from seated to 1/4-1/2 I couldn’t tell haha used legs the rest of the way up and controlled on the way down.
Nice work 6 a.m.
Thanks Laura!