Tues 9/10/2013 WOD
Warm up
2 Mins Jump rope
2 Min Double under practice
Mobility
Mash up with barbells
LAX ball on Scap and traps 2mins on each
Shoulder mobility with bands
Workout Prep
3 sets of
5 ring dips/ 10 Push ups
10 KB swings
20 Double under
Training
(Met-con)
“Ham sandwich”
1k row Buy in
5 Rounds
15 Ring dips
30 KB swings (53/35)
45 Double Unders
LV 1/scale options
Sub Ring dips with HR push ups
scale # of reps or rounds
Sub American KB swings with Russian KB swings
90 singles instead of doubles
2013 09 09
that was a good one – 19:21 I think – singles and blue kb
24:47 RX RX. Rings dips were a struggle. I was getting biceps to rings, but getting back up was rough.
24:54 RXRX (Blue KB) I guess that’s not RXRX? 🙂
Now that im looking at your times, im thinking i was 21:19…