Tuesday, June 21, 2011

5×5 Weighted Ring Dips – rest 60 sec.

-then-

4 rounds for total time of:

Run 400m
20 Pullups
Rest 2 minutes.

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on June 20, 2011 at 9:24 pm Comments (19)

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19 CommentsLeave a comment

On June 20, 2011 at 11:11 pm cait-makers said:

i heart running.

Reply
- On June 21, 2011 at 1:59 pm Kelly said:
  
  Where are you!!!!
  
  Reply
  - On June 21, 2011 at 11:18 pm cait-makers said:
    
    I went at 5pm today! 17:11!!!
    
    Reply
On June 21, 2011 at 7:38 am Paige said:

Dips: old red band

Metcon: 24:31 RX

Lots of fun energy at the gym today.

Reply
On June 21, 2011 at 11:46 am Christian said:

Dips. 25-35 lb vest increasing as we went on. Final dip was real tough. So must’ve played it right.

Metcon 15:15.

Reply
On June 21, 2011 at 1:36 pm Aaron said:

Dips @ 10#

Intervals (400m run, 20 pull-ups, 2 min rest)
1) 2:08
2) 2:30
3) 3:20
4) 3:13
Total: 17:10

Reply
On June 21, 2011 at 2:01 pm Kelly said:

Nice little met con today….very misleading! When done correctly it’s one of the more difficult workouts I’d had in awhile 🙂

Finished in 14:??

Good stuff!

Reply
- On June 21, 2011 at 10:10 pm Christian said:
  
  Dude, unacceptable. How am I supposed to chase you if I dont know where within 14 min you finish? 😉
  
  Nice time btw.
  
  Reply
On June 21, 2011 at 2:06 pm Pat said:

Dips with my tiny purple and Joy’s tiny red. (thanks, Joy).

Metcon:
subbed 40 stepups on 15″ box for the run
Total time, including rest was 18:11. Time for each round was:
R1: 2:45
R2: 2:55
R3: 3:05
R4: 3:26

Reply
- On June 21, 2011 at 2:06 pm Pat said:
  
  blue for pullups.
  
  Reply
On June 21, 2011 at 2:07 pm Trish said:

5×5 Dips w/ 10# DB

Metcon: 14:04 – subbed 40 step-ups for run; PUs unbroken

Reply
- On June 21, 2011 at 2:09 pm Trish said:
  
  20″ box for step-ups
  
  Reply
On June 21, 2011 at 2:07 pm David C said:

ring dips: Rds 1-3 (40# DB) Rds 4-5 (45#DB)

Intervals
1) 1:48
2) 2:06
3) 2:28
4) 2:50
Total: 15:12 (Rx)

Runs got slower each round, pullups unbroken in all rounds

Reply
On June 21, 2011 at 2:09 pm CStreet said:

I don’t mind running and I don’t mind pullups, but the combo of the two along with the heat at noon was humbling. Great group!
Blue band on dips (too much assist) and 18:?? on metcon.

Reply
- On June 21, 2011 at 5:02 pm Pat said:
  
  It was the old worn-out blue band.
  
  Reply
On June 21, 2011 at 2:30 pm Meeks said:

My splits were around 4-4.5 minutes. Neither the run nor the pullups felt particularly good but felt good to finish RX.

Reply
On June 21, 2011 at 5:23 pm Sarah H said:

Dips w/ blue band on GHD machine

Met con: 17:37? I think? subbed ring pulls for pullups. Hope I can start doing banded pullups soon!!!

Reply
- On June 22, 2011 at 6:07 am cait-makers said:
  
  you will!! stick with it! great job!
  
  Reply
On June 24, 2011 at 9:22 pm Joy said:

Dips 5×5 with my tiny red

For the 4 rounds, I subbed 40 step ups on 15″ box for the running which Dr. Cho told me not to do (& no jumping for a bit, either)
Used my tiny red, then red, then both for pull ups
I think my total time was 18:59.

Reply