Thursday, June 11, 2009

That hurt

Squat 3×5
Weighted Ring Dip 3×5

Add 5# to last workout

Then, as many rounds as possible in 15 minutes of:

Sprint 150 meters
Max Rep Pull Ups (without coming off the bar)

Post total pull ups and rounds completed.

6 Comments to “Thursday, June 11, 2009”

Tapout
June 10, 2009 at 8:09 pm

Will be in at 7am…need to be gone by 8…
MLC
June 11, 2009 at 10:44 am

Squated 145, still working on form
Negative ring dips

10 rounds with rounds about:
5/4/4/3/5/5/5/5/5/3
Erika
June 11, 2009 at 12:14 pm

Kept the back squat to 90#, not feeling strong today. Wanted to work on form as well. Did ring dips on the box. Also did stabilizing work on the rings. First time to be able to hold myself up on them! Did 8 rounds with total of 36 pullups using the blue band.
SuperBean
June 11, 2009 at 3:25 pm

Look how happy MLC looks in the photo!!!! LOVE IT! good timing
Tapout
June 11, 2009 at 8:48 pm

Back squat
1 x 5 (165#)
1 x 5 (165#)
1 x 5 (165#) – failed on 5th rep
***My best 3X5 back squat was in Dec 08 @ 165#***

No time for ring dips today…

9 rounds
Max pull ups (Did strict pull ups on BLUE – found that strict is much harder than kip)
5-5-5-5-6-6-6-6-6
100m sprint

In at 6am Friday.
Dewy
June 12, 2009 at 9:23 am

Back Squat 255#/255#/260#
Ring Dips 15#/30#/30#

Run/Pull up WOD: 21/15/13/12/10/10/10/10 = 101 total pull-ups (8 rounds)

Hour Rest

“The Chief”
As many rounds in 3 min of:
3 Power Cleans, 135#
6 Push ups
9 Squats

Rest 1 min X 5 Rounds

Completed 21 Rounds + 2 Power Cleans…….legs were burning on this one.

~ Nicole
"

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