Strength: Ring Dips 3x10
Rings: These are unbroken sets with at least a minute rest inbetween sets. Eliters will need to increase reps to 15-20. If you drop before your 10 reps are completed there is a 100M run penalty for each drop. Modifications are allowed but only to full ROM. If you cannot do full ROM you will do Push ups in place of dips.
ROM - make sure elbows are way above shoulders and that the hips are creating good vertical distance from the rings. See link below.
Ring Dips (CFJ Preview) [wmv][mov] ยป Sept 15 09
4 Rounds for time:
21 Box Jumps
15 Wall Balls
9 Deadlifts
Post time to comments.
Finisher: (with BB only)
10 HP Snatch
10 Hang Snatch
10 Power Snatch
15 Full Snatch
30 GHD's (with plate or ball)
*The finisher is NFT (not for time) and is strict form.
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Ring dips 3x10 - red band
4 Rounds for time:
21 Box Jumps (finally moved to step-ups on normal box...not sure how well I can jump anymore!) :-)
15 Wall Balls - 14#
9 Deadlifts - 133#
9:55
Finisher - did 30 good mornings in place of GHD's
Have a great week-end everyone!
Posted by: Jodi | June 25, 2010 at 07:23 AM
Ring dips:
1 rd of 14
1 rd of 12
1 rd of 10
4 Rounds for time:
21 Box Jumps (tall box)
15 Wall Balls - 20#
9 Deadlifts - 135#
11:36
Finisher
Posted by: Todd | June 25, 2010 at 09:06 AM
ring dips 3x10 red band
4rds 21bj, 15wb, 9dl 134.5# time 15:30
completed finisher only didn't know about the plate or ball part so did ghds without
still feeling puny but a little better today hoping for 100% monday
Jen your last name is perfect for our painstorm tshirt, love it!
Jodi you are awesome just for showing up in my book, your daughter is in there hanging on for dear life...no wonder she isn't hear yet! :)
Posted by: Brenda I | June 25, 2010 at 09:11 AM