Wednesday, January 14, 2009
For reps:
2:00 SDLHP
2:00 Rest
2:00 SDLHP
2:00 Rest
2:00 SDLHP
2:00 Rest
2:00 Ring Dips
2:00 Rest
2:00 Ring Dips
2:00 Rest
2:00 Ring Dips
2:00 Rest
Coach’s notes: Guys use 65 and gals 45 lbs. for SDLHP. Post number of reps for each set and total to comments.
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Did yesterday’s WOD today…total time was 18:57. Had to scale back on the weight for the single arm DB snatches to 15# (ouch…maybe I wasn’t doing the ex. correctly). Finished off with one mile run around the track
SDLHP as Rx’d with steel weight…no bounce off the floor 🙁
Dips were bar dips.
SDLHP – 37/42/37
Dips – 31/20/19
Rick SDLHP 45/37/32
Dips 24/23/21 First 2 rounds were best, 3 round was mainly lowering.
Adelle SDLHP 39/31/36
Dips 19/18/21 Just lowering from top.
Thanks to everyone for the great coaching and support tonight.
Great work Chayna and Erin on your pull-ups!!!
36/31/32
24/22/23
168 total
SDLHP as rx’d, ring dips were jumping/lowering
65 lbs.
44/29/31
19/11/11
SDLHP 45/27/31 (53lbs)
Push-ups from toes 25/21/18
Gord SDLHP (95 lbs)- 44/45/27 (116)
Dips – 39/29/29 (97)
Total= 213
Laura SDLHP (65lbs) – 41/33/23 (97)
Dips- 22/17/14 (53)
Total= 150
Neil SDLHP 95 lbs 27/27/27
Dips 17/ 7 dips 13 down onl/3 dips 17 down only
Judy SDLHP 38 lbs 37/32/33
Dips (jumping with very little dips) 7(adjusting rings lst rd)/20/19
SDLHP (65#) – 42/34/36
Ring dips – 17/7/9
total = 145
Hey guys I screwed the loads up on this one. For next time the prescribed loads should be 95 lbs. for guys and 65 lbs. for gals. Damn night shifts!
G: SDHP 37 34 33 = 104
R. Dips 34 25 25 = 84
total = 188
K: SDHP 33 29 28 = 90
R. Dips 13 9 5 = 27
total = 117
SDLHP (65#) 61 52 48 = 161
DIPS (ON BARS) 37 27 28 = 92
TOTAL = 253
Couldn’t get to a gym, so had to modify.
SDLHP – used 1.5 pood kettlebell. Sub’d push-ups for ring dips.
SDHP: 55 / 51 / 54
Push-ups: 42 / 34 / 38
30-30-28 (95#)
23 (6 dips +17 down dips), 16 (6+10) & 16 (6+10)
(95#) which turned out to be alot for me!
13/16/17
Ring Dips
17/9/10
48, 38, 38 (65lbs)
20, 17, 13 (on the dip bar)
= 174