Wednesday, July 28, 2010

Wednesday, “Elizabeth”




Buy-in
  • Run in place, lean run in place, 4oom run.
Gymnastic warmup/skills
DROM
Day 2 
BASIC
Upper-body pulling 
3 rounds of: 
  • 3 x Kip attempts
  • 5 x Dead-hang pull-ups
(band assisted if necessary) 
Core/low back 
3 rounds of: 
  • 10 sec. Tuck L-hang
  • 10 x Kettlebell swings 
(16/12 kg)
Skill
  • jumprope
  • Warmup squat cleans or variation for today’s WOD.
Strength
  • Bench 3 x 5
WOD: “Elizabeth”
21-15-9 reps of:
  • Clean 135/95 pounds
  • Ring dips
scaling weight or dumbell cleans, assisted ring dips.
Time limit:  15 minutes
Cash-out
  • Stretching

4 comments:

  1. CW 16:29
    65#, Ring dips self-assisted round 1, then bench dips.
    Too much weight yet, I spent a lot of time standing away from the bar. It was fun, though!

    ReplyDelete
  2. 35#, ring dips, mostly assisted, then bench dips at the end. Lots of quality work for the old hams and quads, and triceps too!

    ReplyDelete
  3. Woops, forgot the time: 9:14. Good scaling for today, I think.

    ReplyDelete
  4. 15# cleans, 10 assisted ring-dips then the rest bench dips, some straight legged, a bunch bent legged. 9:03 (I think). Not my favorite WOD, but didn't hate it.

    ReplyDelete

How'dja do? Waddya think?