410 W Geer St, Durham, NC 27701 (919) 907-1233

Dipping Dots

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WOD for Wednesday 040412Click Here For Today’s Schedule
Deadlift
3-3-3-1-1-1
–Rest–
5 Rounds:
Max Dips (rings, bar, or parallettes)
Run 200m
Rest 2 minutes

Post Deadlift Loads as well as Dips Per Round and Time for Each Round to Comments
For the strength segment, work up to a 1RM Deadlift for the day.  All reps should be lowered to the floor.

For the conditioning workout, choose your method of dips to match your skill level.  Perform as many dips as possible and then immediately sprint 200m.  Rest exactly 2 minutes between rounds.  Score this workout by the total number of dips completed and the time of EACH round.

Ring Dips

 

3 Comments
  1. Troie Reply
    Worked with good form up to 325# for a DL triple. For the metcon, I did 58 ring dips and a total work time of 5:44. Each round was between 1 and 1.5 minutes long. Then I did 3 sets of strict T2B with reps of 17, 14, and 10 and then did 5 pistols each leg starting with BW and then using slam balls 15, 20, 25, and 30.
    • Dave Reply
      Worked up to a PR Deadlift of 325 Subbed barbell rows for the WOD (I did something to my shoulder between Monday and today, but not sure what).
  2. Spencer D Reply
    Took it easy on the deadlifts today as I was still sore from PRin on sunday. Worked up to #335 and switched to jerks. Missed my old PR at #215 on the first attempt but gave it another shot and hit it. WOD felt pretty good. 59 total dips in 5:45 working time. Arms are sore.

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