5 rounds for time:
4 Toes to Bar
8 Pull Ups
12 Ring Dips
Coach’s notes: Post time to complete to comments.
James/Don: My box jump count was 62 hope that helps Don. Excellent class thank you.
10:28 not as rx’d… switched to ring lowers after the 1st round… i was doing singles for the last half of the 1st (but 12 ring dips in a day is record for me for sure). did toes to bar straight into all the pullups every round except for 2nd where i dropped to switch grips. i think sticking with the suponated grip and not coming off the bar is the way to go unless u butterfly kip the pullups.
30 sec AMRAP chinups
10 sec rest
30 sec AMRAP pushups
30 sec Row for Cal
3 min rest
2 min AMRAP box jumps
5 min AMRAP GDH situps
48/44/40/36 (pushups from knees) 80 box jumps, (14″ ? shortest box) 62 GDH
oh ya, excellent class – thanks James & Rob
Yesterday’s back squats
245×2, 255×2, 265×2.
13:42 as rx’d.
After the first round most of the ring dips were singles. I need to figure out the ring dip kip!
12:00 as rx’d
16:22 as Rx’d
8:57 as Rxd. Ring Dips felt like quicksand about halfway through round 2. Everything else pretty easy. Dips just awful.
knees to almost elbows
blue band assisted pull ups
jump and lower ring dips
Another workout that emphasized the opportunity for improvement.
Toes close to bar
PU with blue band
Jump and lower ring dips.
17:54: ALMOST rx’d: I had to do several redos of my toes to bar (good practice), pull ups are improving – I’m happy I did them all. Ring lowers instead of ring dips.
17:21 ring lowers instead the rest as rx’d
17:13 as RX. Last round of chin-ups were killers.
12:08. Jump and lower for the ring dips. Rest as rx’d.
Toes to bar as rx’d, rest not so much!
Did 2 unassisted pull-ups in rounds 1 and 2 and 1 unassisted in round 3. The remaining were all with blue band. I had a few failed unassisted pull-up attempts in there, but the 5 is all I could get. Better than nothing I guess! 🙂
Ring dips were jump and lower. About 90% of them were to full depth.
8:08 as rx’d…
Did the first 3 rounds in 3.5 mins…then disaster with ring dips…if those are stronger this WOD is ~5 min…
30 sec. AMRAP Chin Ups: 17,17,17,17 (blue band asst.)
10 sec. Rest
30 sec. AMRAP Push Ups: 23, 24, 24, 13 (from knees)
10 sec. Rest
30 sec. Row for cals: 6, 6, 7, 6 (damper 4)
3 minute Rest
1 round: AMRAP box jumps for 2 minutes: 50
GHD sit ups, continuous, for 6 minutes: 41
*Really need to work on the box jumps & GHD sit ups!!!! Today’s WOD was brutal, thanks James and Rob. Staying home from tomorrow’s WOD as I will be nursing my wounds (open blisters – OUCH!!)
Practiced Jumping muscle ups, therefore 30 min
Ring Dips need some work big time…
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