Ring Dips and variations
SWOD: Ring Dips 3 x max reps.
Metcon: Three rounds for time of:
-50 Double-unders
-25 Wallball "2-fer-1s", 20/14 lbs to 10 ft target
-15 Knees to Elbows
For the SWOD, If you can not do ring dips, modify it by doing ring holds in the support position for time (similar to when we hold ourselves on the handstands). If needed, have a partner assist in supporting the rings to maintain hold or use bands when needed.
In the metcon, Double Unders is jumping rope involves the rope making two cycles around the body for each jump. Substitute 4 single jump ropes for every double under if this is a skill that still eludes you. Wallball "2-fer-1s" is a wallball toss to the target, but as the ball is in the air you do a second squat each rep. It takes a good deal of accuracy and coordination to get this one right. If you can not do "2-fer-1s", then do 25 Wallballs + 25 Squats.
Post reps and times to comments.
SWOD: Ring Dips max hold-13 seconds
ReplyDeleteMetcon: 3 rounds in 18:14 of:
200 single unders
25 2 for 1 Wall Balls
15 Knees to Elbows
swod: Ring dips, 3 sets max reps: 6, 6, 5
ReplyDeleteMetcon: 3 Rounds for time: 50 double unders, 25 wall balls - 2 for 1, 15 knees to elbows
Modified knees to elbows w/ 5 k to e, 20 sit-ups b/c back hurting. 23:25
tgif
ReplyDeletehold ring dips 60sec
metcon: 50 double unders Yyes all double unders)
25 wall ball 2-1 10 lb ball
knees to elbows
27:00
feeling good
Hold ring dips: best time 23 secs
ReplyDeleteMETCON:
50 double unders, 2 sets of 200 jump ropes
25 wall balls, 25 squats
15 knees to elbows
x3
= 18:50
Hold ring dips- best time 35 sec.
ReplyDeleteMetcon:
50 double unders, (25 du, 100 su) x 2
25 Wallball "2-fer-1s", 10 lbs to 10 ft target
15 knees to elbow
x3 - 18:26
SWOD: did 2min of push-ups then 2x max ring dips
ReplyDeleteMETCON: 3rds for time
200 single unders
25 wall ball 20lbs
15 knees to elbows
TIME: 19:44
that suck!
SWOD:
ReplyDeleteAir Squats
Press
Deadlift
Technique practice
Metcon:
AMRAP in 7:00
wall ballx7
burpees x7
4 rounds
SWOD:
ReplyDeleteAir Squats
Press
Deadlift
Technique practice
Metcon:
AMRAP in 7:00
wall ballx7
burpees x7
3 rounds
Morning crew was rocking as to be expected. The 530 group came in at 6 for the CFFB workout (sleeping in)
ReplyDeleteCFFB: 8X2 of Power Snatches; 75x7, 95x1
DWOD:
7 sets of:
- max handstand hold
- 10 supine ring pull-ups
Time total 5:59
CFFB WOD...
ReplyDeleteSWOD:
Power Snatch 8x2 @ 165
Metcon:
7 Rounds of :
- Max Handstand Holds
- 10 Supine Ring Pull Ups
Score is total time in handstand holds over all 7 rounds. I did 5:02.
I remember Dave only doing 5:58, not 5:59. Nevertheless, he was the king of handstand holds this morning.
CFFB WOD...
ReplyDeleteSWOD:worked on form
Power Snatch 8x2 @ 75
Metcon:
7 Rounds of :
- Max Handstand Holds
- 10 Supine Ring Pull Ups
Score is total time in handstand holds over all 7 rounds. I did 4:37.
SWOD:Power Snatch 8x2 @ 165
ReplyDeleteMetcon:7 Rounds of :
- Max Handstand Holds
- 10 Supine Ring Pull Ups
Score is total time in handstand holds over all 7 rounds. I did 4:30.
Dave kicked our butts today!
SWOD: 3 ring dips
ReplyDeleteWOD:50 double unders, 25 wall balls, 15 knees to elbows 17:12
SWOD: Ring Dips 2-2-3
ReplyDeleteMETCON: 3 rounds,25 wallball,25 squats,15 knee2elbows,200 single unders 18:05
SWOD: ring dips 3 sets on rings with band
ReplyDeleteMetcon: 3 rds, 25 wall ball @ 10 lbs 10ft ,25 squats, 15KTE,200 singles.
Erica is posting this
Nice job today 930 crew! It felt like a Saturday morning with how many of you there were and the energy was awesome. Way to stick around and encourage eachother to push harder!!! Go TEAM.
ReplyDeleteSo there I am driving down the road when Craig calls me and is very upset that I didn't post how I beat Brad after only doing crossfit for 11 months. After logging back on and seeing how Brad stood-up to the plate and wrote how I smoked him by 57 seconds, I can't find it in myself to write something bad as Craig had requested.
ReplyDeleteThanks Brad
CFFB:
ReplyDeleteSWOD: Power Snatch, 8x2 @ 85
MetCon: 7 rounds
Max Hand-Stand Holds
10 Supine Ring Pull-ups
Score is total time for hand-stand holds. I did my holds on the parallets for a total time of 9:25. I hit a PR on my first round with 2:15.
SWOD (Ring Dips): 11, 8, 5
ReplyDeleteMet Con: WOD:50 double unders, 25 wall balls, 15 knees to elbows (3X) 23:15
Ring dips 1,1,3 after I switched rings.
ReplyDeleteMetcon: 9:56 w/ 20 lb ball. 600 single unders.
Max Ring dips: 3, 2, 1
ReplyDeletemetcon: 21:59 (I think)
3 rounds of
50 double unders
25 walls balls, 14# to 10ft target
25 air squats
15 knees to elbows