Wednesday 7.13.11

The usual 5:30 AM crew

SWOD: 2 Dips on the minute for 10:00- hardest variation  possible with full lockout and turnout at the top of each rep.

Metcon: For time:
-800 m run
-50 Sumo Deadlift High Pull (45/ 35)
-800 m Run

The Sumo Deadlift High Pulls are to be done with empty bars, so please, in your intensity induced "stupor", try not to drop the bars!  If you are thinking to yourself, "this is a running workout so I probably won't come", then this is the type of workout you should be at! 

Post times to comments. cc

25 comments:

  1. SWOD-ring push ups

    METCON: 12:30

    ReplyDelete
  2. SWOD: ring dips with toes on box

    WOD: 13:37

    ReplyDelete
  3. SWOD - Regular dips

    METCON: 13:30

    ReplyDelete
  4. Amygo
    Swod-- push ups 20" box
    Metcon-- 16:50 800 meter row instead of run

    ReplyDelete
  5. SWOD: Ring push-ups
    Metcon: 12:43

    ReplyDelete
  6. Craig, Did you photoshop me out of the usual 0530 crew???! :( That was quick ;)

    6 x 400m sprints w/1:30 rest in between (hotel treadmill)
    3RM dumbell thrusters--didn't work out cuz they were missing the 30 and 35# dumbells
    Max rep AF style sit-ups in 1 min: 43

    ReplyDelete
  7. SWOD: Ring dips

    MetCon: 11:52 @ 55#

    ReplyDelete
  8. SWOD: Bar Dips, need work

    MetCon: 12:24

    ReplyDelete
  9. SWOD: ring dips with toes on smallest box
    Meton: 11 min. rxd

    ReplyDelete
  10. Metcon: 11:42
    SWOD: dips with box :)

    ReplyDelete
  11. ok my box was bigger than Melissa's

    ReplyDelete
  12. No Way Maureen!!! your bar is back there, and you just happened to walk out of the shot at the last minute like you always seemed to!

    ReplyDelete
  13. SWOD 20#/25# Wt. Ring Dips
    Metcon 10:02

    ReplyDelete
  14. Jenn H...don't worry about size, size doesn't matter,its all in the technique...

    ReplyDelete
  15. SWOD: Muscle Ups all but final one ARGH!
    MetCon: 10:38 RXd

    ReplyDelete
  16. SWOD: ring dips with 1 loop of red band

    Metcon: 10:05 as rxd

    ReplyDelete
  17. Dietrich, you're a badass. Nice work on the MU's!

    ReplyDelete
  18. SWOD: RING DIPS STRICT
    METCON: 11:51

    ReplyDelete
  19. 7 rounds of muscle ups until I gave out. Did ring dips for last 3 rounds.
    Metcon: 10:31 rxd

    ReplyDelete
  20. swod: ring dips 2rnds with +10#'s
    metcon: 9:01 rx

    ReplyDelete
  21. Swod: ring dips w one knee on one loop of red band
    Metcon: 11:03 rx'd

    ReplyDelete
  22. forgot to write on the board, but i got 12:15 for the metcon. my husband deployed this past monday, so i'm looking to get back into the swing of things and y'all will see me around the gym again on a more regular basis!

    ReplyDelete
  23. Metcon: 10:38
    Wow Doug, 9:01! Nice job!!!

    ReplyDelete
  24. SWOD: Ring dips w/ orange band
    Metcon: 11:48 as rx'd

    ReplyDelete