A.
Five sets of:
Bench Press x 2-4 reps @ 20X1
Rest 90 seconds
Ab-Wheel Roll-Outs x 6-8 reps @ 3020
Rest 90 seconds
B.
Three rounds for time of:
400 Meter Run
30 Kettlebell Swings (24/16 kg)
20 Ring Dips
A.
Five sets of:
Bench Press x 2-4 reps @ 20X1
Rest 90 seconds
Ab-Wheel Roll-Outs x 6-8 reps @ 3020
Rest 90 seconds
B.
Three rounds for time of:
400 Meter Run
30 Kettlebell Swings (24/16 kg)
20 Ring Dips
A. Bryan (Floor press vs. bench) – 140#, 150#, 155# x 2, 160# all x 4 reps.; skateboard roll outs all x 6 reps.
B. Bryan – 17:26.
A. Bench press
65, 75, 85, 95, 105 x 4 reps
6, 6, 6, 6, 6 I didn’t worry too much about tempo just tried to keep it slow and controlled.
B. Scaled the Ring dips – feet on an 18 in box
13:08 – Torqued my shoulder a bit and am suffering for it today.. blah….
All KBS UB.
C.
15 CTB half strict, half kipping various grips
15 Strict PU
15 BFPU
A. As rx. 185×4/195×3/195×4/205×2/205×2
8/8 With ab wheel from kneeling/8/8/8 with 75 barbell from kneeling
B. 21:00. Strict ring dips, by far the limiting factor.
A1. BP @ tempo: 4 x 185/195/205, 3 x 215/225
A2. AB Wheel @ tempo (25# plates): 8 x
B. As Rx 14:13 all UB but rows slow slow slow
A. @ 4 reps. 185, 195, 205, 215, 225. No AB roller, so did x10 T2B
B. 15:32. Last round of dips was rough.
A) Up to 85#…slooow and controlled. First bench since shoulder surgery! Ab rollout x 8.
B) Subbed 30 cal bike (officially too wintery for this girl to run), and 20 push-ups for ting dips (shoulder not ready for that). 14:15.
Nice job!
A-155×4, 165×4, 175×4, 185×4, 195×3
ab roller x 8
B- Rx 11:09
Was looking well sub 11 nut completely gassed on the last rd of ring dips
Good work. 11:09 is really impressive. The last set of dips took it out of me too.
That’s some really good work.
Beast on B!!!
A. 115×4, 135×4, 145×4, 150×3, 155 x3 at tempo
Barbell roll-outs, never done ab wheels, one piece of equipment I don’t have. To get range of motion I went on knees x8, seemed to be tough enough, on toes was tough.
B. 13:02 with medium band for ring dips to keep ring dips going, took time out for transitions from downstairs and upstairs to treadmill. Runs were good.
Thoughts on banded dips vs. reducing reps vs. box dips vs. standard dip station?
Nice job, Will. For the dips, if you can do one ring dip, you are on your way to two. So, I would work them. Most people I know that can do regular dips struggle with the stabilization on the rings. If that is the issue, try lowering the rings to a push-up position and work on stabilization.
After watching like 30+ guys go down with injury at regionals during ring dips I would take a cautious approach. Nothing wrong with std/stationary dips in a WOD where you’re going for hi reps in a short amount of time. Save the ring dips for supplemental practice until you have confidence doing them in volume. No shame in scaling/modifying, I do it often depending on how my body feels.
Thanks guys. I can do ring dips in small sets just not in volume
11/21/17 was 200#X1 rep so I was aiming for 180×2-3
A.1 135×4/145×4/155/x4/165×4/180×4 that felt good so 190×4 @ tempo
A2. 8 x 6 @ tempo
B. Scaled KBS to 45# DB and Strict dips (no rings) with light resistance band KBS all UB and dips 5 x4
1-4:27/2-9:02/3-14:04
A1. 155/175×4, 185×3, 195×2, 195 1 @tempo. Could not get the last rep up
A2. Evil wheels x8 @tempo
B. Rx’d 9:14. American swings. All UB
Nice work!
Thanks!
What I call evil wheels is what Joey and Longhorn did – BB with 25lb bumpers. I subbed a curl bar because bros love curl bars! Ha
Sub 10:00 with American swings…you are a beast
Beast mode!
Bro that B is ABSURD. All of my hats off to you and anything else I own.
Thanks! This is definitely in my wheel house
A. Up to 225×3
B. Around 12 minutes…lost the time
Clinic workout
A. 5 sets
DB floor bench at tempo 30/35/35/40/40#
VUps at tempo
Single leg bridge
B. 3rds
400 m on treadmill
30 American KB swing 30# KBs
20 dips of bench
Maybe 12 min accident stopped clock
A
185x4x5 and 8 ab wheels each set
The misses did 75x4x5 and 8 ab wheels each set
B
13:18 with Russian swings
The misses got 14:31 with bench dips
A. All sets 185×4. Drop set at 135×11 following the last set. Resistance band pull aparts before the sets and face pulls right after.
Ab rollouts 8 Reps per set
B. I subbed 500 m row for the run. It’s cold, windy, and rainy here so I wussed out on that! 60 lb kbs all unbroken and rings dips 8-7-5.
12:27.
C. Kb Russian twists and reverse sit-ups.
Wow, nice job going with the drop set before B
Kickass work today man
Thanks
A. 165, 185, 195, 205, 210×3
B. 14:57. Only had time for two rounds, had to cut it short to go to work. Ring dips killed me. Haven’t done any in a long long time.
BP
175×4/190×4/200×3/190×4/195×3
Evil wheels
5×8
B. 19:13
No carbs, ugh!
A. 135×4/155×4/165×2/165×3/185×1
B. 11:00 – reduce number of ring dips to 10.
A. 4x 225/225/225/245/255 at 30×0
8 reps
B. 12:59. Gotta work on kipping ring dips.
C. Didnt get much sleep last night so 20min amrap power nap on the couch.
So… This is what you do when you don’t get much sleep? Maybe I need to stay up at night.
Any garage lifters have a recommendation for a heater?
if you have a 220 plug, i’d go with one of these ceiling mounted:
https://www.grainger.com/product/DAYTON-Electric-Utility-Heater-4E169
if just a 110, these work well too so long as you keep them off the mats:
http://www.broan.com/products/product/431c321a-26a6-4831-ae7a-fe32d0374760
I got this a year ago. Works great so far. Kept me warm last winter. Insulated my garage door too, which helped a lot. Def worth $153 https://www.amazon.com/gp/aw/d/B00HS8FZAC/ref=ya_aw_od_pi?ie=UTF8&psc=1
I just installed a mr. heater from northern tool. It is fantastic but you need natural gas or propane. There are lots of options but this works for me. All said and done is was about $1000
I’ve used this on for a few years and it works pretty good. I usually turn it on 5-10 min before I get out there and start with a sweat shirt on but by the time I’m done part A of the work out, I’m usually turning it off. Insulating my garage would help, but I just haven’t got around to it.
Here’s the link https://www.northerntool.com/shop/tools/product_200577749_200577749. The vertical venting if done on your own is ~$100-$125 depending on the length (easy to do). I mounted the heater on the ceiling. You’ll need a good power cord or a direct wired connection ~$10, then the gas install which is where I had the expense since you need a professional, the distance was was 50+ feet, and a pressure regulator ($500 for me total, labor included). This will heat efficiently and heats my garage in about 15 minutes from 35 to 55-60 and could run all day for other stuff. You’ll want to insulate… Read more »
I wear warm clothes
Looks like I’m going to have to get a 220v outlet installed.
A.) 155×3 all sets. Barbell rollout x 7 to 8 reps
B.) 14:16 RX. Dips were broken up into sets of 4-5