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! 

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25 comments:

  1. KateWednesday, July 13, 2011 5:49:00 AM

    SWOD-ring push ups

    METCON: 12:30

    ReplyDelete
  2. KellyWednesday, July 13, 2011 5:59:00 AM

    SWOD: ring dips with toes on box

    WOD: 13:37

    ReplyDelete
  3. Bret K.Wednesday, July 13, 2011 6:19:00 AM

    SWOD - Regular dips

    METCON: 13:30

    ReplyDelete
  4. AmyGOWednesday, July 13, 2011 6:23:00 AM

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

    ReplyDelete
  5. JamieWednesday, July 13, 2011 7:07:00 AM

    SWOD: Ring push-ups
    Metcon: 12:43

    ReplyDelete
  6. MaureenWednesday, July 13, 2011 8:26:00 AM

    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. NicoleWednesday, July 13, 2011 10:18:00 AM

    SWOD: Ring dips

    MetCon: 11:52 @ 55#

    ReplyDelete
  8. kossWednesday, July 13, 2011 10:22:00 AM

    SWOD: Bar Dips, need work

    MetCon: 12:24

    ReplyDelete
  9. Melissa MurphyWednesday, July 13, 2011 10:23:00 AM

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

    ReplyDelete
  10. jenn hWednesday, July 13, 2011 10:25:00 AM

    Metcon: 11:42
    SWOD: dips with box :)

    ReplyDelete
  11. jenn hWednesday, July 13, 2011 10:26:00 AM

    ok my box was bigger than Melissa's

    ReplyDelete
  12. CraigWednesday, July 13, 2011 11:39:00 AM

    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. MikeCWednesday, July 13, 2011 2:19:00 PM

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

    ReplyDelete
  14. MikeCWednesday, July 13, 2011 2:38:00 PM

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

    ReplyDelete
  15. DietrichWednesday, July 13, 2011 5:10:00 PM

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

    ReplyDelete
  16. BryantWednesday, July 13, 2011 5:11:00 PM

    Metcon: 12:24

    ReplyDelete
  17. BrookeWednesday, July 13, 2011 5:25:00 PM

    SWOD: ring dips with 1 loop of red band

    Metcon: 10:05 as rxd

    ReplyDelete
  18. Ryan S.Wednesday, July 13, 2011 5:35:00 PM

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

    ReplyDelete
  19. ALANWednesday, July 13, 2011 5:42:00 PM

    SWOD: RING DIPS STRICT
    METCON: 11:51

    ReplyDelete
  20. Steve FWednesday, July 13, 2011 5:54:00 PM

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

    ReplyDelete
  21. DougWednesday, July 13, 2011 6:50:00 PM

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

    ReplyDelete
  22. SteffanieWednesday, July 13, 2011 6:57:00 PM

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

    ReplyDelete
  23. ChristineWednesday, July 13, 2011 10:06:00 PM

    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
  24. HollyWednesday, July 13, 2011 11:01:00 PM

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

    ReplyDelete
  25. danyelThursday, July 14, 2011 6:15:00 AM

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

    ReplyDelete

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