Wednesday 7.14.10

Michael W. enjoying the fact that he did not eat breakfast this morning and it was only water coming up!
Nice effort, Michael!

Deadlift 3rm

3 Rounds for time of:
- 10 Deadlifts at 50% of 3rm
- 10 Ring Dips
- 50 Double Unders

WOD Tips:
For the SWOD, check your weights from 3.11.10, which is the last time we did deadlifts for a 3rm. You can do sumo style or conventional, but don't sacrifice form for weight. Only go up if you can do so with good technique.

For the metcon, use 50% of your highest set of deadlifts. Don't worry if you can't get all 10 reps in a row, break them into mini-sets to get the work done. Do ring dips, bar dips, assisted ring/bar dips, bench dips: pick the most difficult version for you and do them with the goal of working up to the full ring dips. If you can't do double unders, the sub is 4 single unders per double under and then work double unders like crazy in your warm ups!

Post weights and time to the comments section! bc


  1. Chris
    SWOD: 3RM Deadlift: 285#
    Metcon: 3 Rounds
    10 Deadlifts
    10 Ring Dips
    50 Double Unders
    Time: 7:39 @ Rx

    SWOD: 145#
    Metcon: 12:something... @ Rx

  2. SWOD: 200 x 3 (PR!)
    Metcon: 15:11 with 95lbs

    ummm really? only 3 comments today? c'mon people!
    My brother Kevin showed up tonight and it was just him and I workin it out at 7. Super cool.

  3. SWOD- 185 x 3

    Metcon: 11:17 with 105 doing 200 single unders