three rounds, each for time; rest exactly 90 seconds between rounds:
12x ring dip
21x pull-up
12x swing @ 70/55-lbs.
This workout is scored by all three times.
three rounds, each for time; rest exactly 90 seconds between rounds:
12x ring dip
21x pull-up
12x swing @ 70/55-lbs.
This workout is scored by all three times.
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Love the videos that you guys post. Very helpful to see these movements in a real setting and to see what movements should look like (when done properly), or in some cases what they shouldn’t look like. John – you repeatedly talk about and demonstrate (without doing the movement) the need to hold your breath to properly set the core before initiating a movement; seeing you do it (almost in an exaggerated fashion) each time really helps drive home that message.
Looking forward to the next one.
Also, love, love, love the early WOD postings.
Thanks, John. Great pick-up—that’s no exaggeration. I am trying to create as much intra-abdominal pressure as possible to stabilize my spine before extending the load/lever arm overhead.
John
R1 4:27
R2 4:38
R3 4:33
70 lbs db swings
jumping dips
pull-ups on smith machine
Jeff W.
–Scores–
Tamra F.: 4:10, 4:15, 4:14 (sub: jump support, assisted pull-up)
Kris C.: 3:55, 6:06, 4:57 (45-lbs.; sub: jump support, assisted pull-up)
Tod C.: 2:47, 3:27, 3:25 (sub: dip negatives)
Borja G.: 3:17, 3:37, 3:46 (sub: dip negatives)
Ted K.: 4:26, 4:52, 4:55 (sub: dip negatives, 65-lb. dumbbell)
David O.: 3:13, 4:23, 5:23
Rebekka E.: 3:12, 2:44, 4:03 (45-lbs.; sub: jump support, assisted pull-up)
Mike S.: 1:19, 2:30, 5:57 (4:04)
Charlotte H.: 6:40, 5:11, 5:22 (35-lbs.; sub: jump support, 2x bodyrow)
Debbie D.: 2:24, 2:54, ~ 3:00, clock malfunction (35-lbs.; sub: bench dip, 1x bodyrow)
Neil A.: 3:37, 5:17, 8:04
Amy D.: 5:50, 6:11, ~6:00 (20-lbs,; sub: jump support, 1x bodyrow)
John S.: 4:25, 5:14, 5:23
Michelle C.: 5:29, 4:38, 5:55 (20-lbs.; sub: bench dip, 1x bodyrow)
Mead O.: 2:13, 2:10, 2:29 (35-lbs.; sub: jump support, 1x bodyrow)
Melody: 2:38, 6:06, 13:54
Cari D.: 1:53, 2:38, 2:08 (45-lbs.; sub: jump support, 2x jump-stretch pull-up)
Roselena R.: 6:44, 5:39, 5:23 (45-lbs.; sub: jump support, jump pull-up)
Wanda K.: 2:51, 2:36, 2:49 (35-lbs.; sub: jump support, assisted pull-up)
Matt W.: 2:38, 9:00, 6:54 (sub: dip negatives)
Jenn J.: 4:59, 4:37, 3:00 (35-lbs.; sub: jump support; jump-stretch pull-up)
Keep those videos coming, they’re really motivational. 🙂