Warm-up
Coach’s choice
WOD prep
Ring Dips
WOD
Centipede
5 Russian KBS(70,53)
20 Ring Dips
20/14 calorie bike
10 Russian KBS
15 Ring Dips
20/14 calorie bike
15 Russian KBS(70,53)
10 Ring Dips
20/14 calorie bike
20 Russian KBS
5 Ring Dips(20
20/14 calorie bike
*Scale load as needed for kettle bell swings.
Options for ring dips.
1. Bands
2 . Bars
Post WOD
Foam roll for 4 minutes
Dips were a struggle but I’m glad I did them all.
11:55 Rx. Thanks for the push on the bike at the end Frozen!
13:39 (20 cals/ red band)
John gave the women the option to do 20 cals, and not very fatigued in the first round, I decided to take him up on it… by round 3, I was regretting the decision, but there was no turning back! Glad I went for it, especially since I can’t seem to get the right scale for the ring dips for myself.
Centipede: 11:06 | 53#KB | 5 Strict Dips Each Round
Busted in on the 9:30 class this morning and don’t think I’ll be invited back after “suggesting” we use the 53# KB. Lots of fun with Beth, Jess, Kathi and Coach Hanna!
John, why was there not an option to do 8 calories on the bike? I would have jumped at that.
Nice job on the bike! I would not have taken John up on that offer.
Deb, Don’t sound so happy about “cheating” on the 5:30! We may consider not inviting you back either! But I am proud of your strict ring dips!
9:56RX Dips…Dips…Dips
You mean like onion dip, vegetable dip, and seven-layer dip?!
Yes on the onion and 7 layer.
9:53 RX
8:03 rx