WOD Tuesday 6/20/17

by | Jun 19, 2017 | News | 6 comments

Warm-up
Coach’s choice

WOD prep
15 minutes to prep the dead lift to heaviest wod weight

WOD
Penny Lane
AMRAP 4
40/25 calorie bike
20 Ring dips
Max dead lifts (225,150)

Rest 4 minutes

AMRAP 4
40/25 calorie bike
15 Ring dips
Max dead lift (275,180)

Rest 4 minutes

AMRAP 4
40/25 calorie bike
10 ring dips
Max dead lift (305,200)

*Scale load as needed.
*Ring dip options:
Banded
Bar dips

Post WOD
Banded hamstring stretch. 2 minutes per side.

 

6 Comments

  1. John Downes
    John Downes on June 20, 2017 at 7:27 am

    This one sucked! Dips were awful, so had to scale the volume.
    40 cal / 15 dips – 185# (18)
    40 cal / 10 dips – 205# (13)
    40 cal / 5 dips – 225# (10)

  2. John(Frozen)
    John(Frozen) on June 20, 2017 at 11:09 am

    Penny Lane
    AMRAP 4
    40/25 calorie bike
    20 Ring dips
    Max dead lifts (225,150)

    25 reps

    Rest 4 minutes
    AMRAP 4
    40/25 calorie bike
    15 Ring dips
    Max dead lift (275,180)

    15 reps

    Rest 4 minutes
    AMRAP 4
    40/25 calorie bike
    10 ring dips
    Max dead lift (305,200)

    13 reps
    53 total reps

  3. Sean
    Sean on June 20, 2017 at 8:01 pm

    This one killed me.

    The rx weights felt great in the warm up—not so much in the WOD. I made the executive decision to not increase the weight for the 3rd round. The ring dips felt ok in the warm up and all I heard was CC yelling about my crappy form…

    12 @ 225, 8 @ 275, 8 @ 275. Red/blue banded ring dips.

  4. Ryan
    Ryan on June 20, 2017 at 8:21 pm

    21/11/7 rx

  5. Ani
    Ani on June 20, 2017 at 8:41 pm

    25/20/65# (17)
    25/15/85# (14)
    25/10/100# (11)

    Used a blue band on ring dips. My arms were numb the whole time.

  6. Ilana
    Ilana on June 23, 2017 at 7:50 am

    Blue band / 125#/140#/150#

    22/19/16