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.
SWOD: 65# 3x5
ReplyDeleteWOD: 36 ring dips
SWOD: 85x5, 90x5, 95x5
ReplyDeleteMetcon: 46 (12 with skinny black band, 20 with red band, 14 with orange band)
SWOD: 95x5,115x5,135x5,then 165x3sets x5reps
ReplyDeleteMETCON: 33 dips and alot of RUNNING.
SWOD: 3x5 @ 65lbs
ReplyDeleteMETCON: 500m row; 45 ring dips on blue band
SWOD:165X3X5
ReplyDeleteMETCON 44 DIPS
SWOD: practice form w/ bar
ReplyDeleteMETCON: 6 Rounds, 72dips
SWOD practice form w/ bar 35#
ReplyDeleteMETCON: 6 rounds, 50 dips with orange band
SWOD practice form w/ bar 35#
ReplyDeleteMETCON: 6 rounds, dips with blue band
SWOD: 85# 3 sets of 5 reps
ReplyDeleteMetcon: 74 dips with black hair tie band
SWOD: 85#
ReplyDeleteMETCON: 49 dips
SWOD:55# 3x5
ReplyDeleteMetcon: 5 rds, 70 ring dips
SWOD: 70lbs 3x5
ReplyDeleteMetcon: 61 ring dips
SWOD: 70lbs 3x5
ReplyDeleteMetcon: 36 with orange band
Swod: 75# 3x5
ReplyDeleteMetcon: 30 assisted ring dips w/ skinny black band
I was excited the metcon included running but bummed I wore my converse tonight, that sucked!
SWOD : 65, 65, 75
ReplyDeleteMETCON: 67 w blue band