2014-05-29

THURSDAY WORKOUT

We are making Thursdays a bigger Bodyweight strength/endurance emphasis to work on everyone's skill level on the bar, rings and when you're upside down :)

BODYWEIGHT STRENGTH:
Weighted STRICT Pull Ups
3 sets of 5 reps
(SAME WEIGHT FOR ALL SETS w/ EXACTLY 2 MINUTES BETWEEN EACH SET)

Take 6 minutes to figure out a weight or band combination that allows you to get 5 reps on the bar WITHOUT dropping off or missing a rep... Should be tough, but make sure you get all of your sets UNBROKEN...

12-15 minutes for this section only

WORKOUT:
21 Calories on the Rower (Damper On 10)
21 STRICT Ring Dips (Muscle Up into position if you are able)
15 Calories on the Rower
15 Strict Ring Dips
9 Calories on the Rower
9 Strict Ring Dips
3 Calories on the Rower
3 Strict Ring Dips
THEN... IMMEDIATELY UPON COMPLETING THE LAST RING DIP...
100 foot Overhead Dumbbell OR KB Carry (Right Arm)(70# + / 55# +)
100 foot Overhead Dumbbell OR KB Carry (Left Arm)(70# + / 55# +)
(10 minute cutoff)

Feel free to SCALE UP the weight on the Overhead Carry at the end if you want to try a 85 or 100# DB...

Scale DOWN reps to 15/12/9/3 if you need to and really focus on keeping the rings neutral on dips...

POST YOUR WEIGHT AND TOTAL TIME TO COMMENTS

10 comments:

Darren said...

26# pull ups
9 calories + 7 dips
Completed walks with 70#

Kevin said...

25# pull ups
8:22 - scaled reps 15/12/9/3
60#

John Dunn said...

20# Pull ups
DNF under 10 min 50 ft (finished the walk anyway thanks to everyone at 530 for the encouragement). 60# Should have scaled the dip reps.

Lisa Dempsey said...

8# pull ups no band
9:10 scaled 15/12/9/3 (red band for dips)
35#

Way to finish, John!

Chris Daniels said...

Body weight pull ups
Blue band dips and 70# 8:06
This was fun!

Chris Daniels said...
This comment has been removed by the author.
Anonymous said...

26# pull ups
8:04 RX reps dips with red band
55#
Dave

Sharon said...

Med green/sm red bands pull ups
9:25 Cal 21-15-9
Dips. 9-6-3 w/ med green band
35#

Crystal Stidham said...

STILL sore from Murph - bodywgt pullups... sucked at it.
wod: DNF, 50# db

Colin McDermott said...

58# PUs
9:51 (100# DB)