Monday 10.24.11


SWOD: Overhead Squat 3x5 @ 75% of 1rm

Metcon: As many reps possible in 20:00:
-400 m run
-Max. Ring Dips

For the ring dips (or substitution), the set ends when you come off the rings to rest. Run another 400m and return for your next set of dips. Keep a continuous count of your Ring Dips for the entire workout.  Try for a full lockout at the top of each dip.

Post weights and reps to comments.

15 comments:

  1. SWOD: 65# 3x5

    WOD: 36 ring dips

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  2. SWOD: 85x5, 90x5, 95x5
    Metcon: 46 (12 with skinny black band, 20 with red band, 14 with orange band)

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  3. SWOD: 95x5,115x5,135x5,then 165x3sets x5reps
    METCON: 33 dips and alot of RUNNING.

    ReplyDelete
  4. SWOD: 3x5 @ 65lbs
    METCON: 500m row; 45 ring dips on blue band

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  5. SWOD: practice form w/ bar
    METCON: 6 Rounds, 72dips

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  6. SWOD practice form w/ bar 35#
    METCON: 6 rounds, 50 dips with orange band

    ReplyDelete
  7. SWOD practice form w/ bar 35#
    METCON: 6 rounds, dips with blue band

    ReplyDelete
  8. SWOD: 85# 3 sets of 5 reps
    Metcon: 74 dips with black hair tie band

    ReplyDelete
  9. SWOD: 85#
    METCON: 49 dips

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  10. SWOD:55# 3x5
    Metcon: 5 rds, 70 ring dips

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  11. SWOD: 70lbs 3x5
    Metcon: 61 ring dips

    ReplyDelete
  12. SWOD: 70lbs 3x5
    Metcon: 36 with orange band

    ReplyDelete
  13. Swod: 75# 3x5
    Metcon: 30 assisted ring dips w/ skinny black band

    I was excited the metcon included running but bummed I wore my converse tonight, that sucked!

    ReplyDelete
  14. SWOD : 65, 65, 75

    METCON: 67 w blue band

    ReplyDelete