Friday, October 12, 2012
2012 October 11
Ring Dips, 10 sets of max reps for 15 seconds, rest 45 seconds
-start each set on the minute (and at 30 seconds, alternating if needed)
Compare to 7/26/12
then….
SGTD WOD #1…. For time:
Run 400m
21 overhead squat (95lb/65lb)
Run 400m
15 overhead squat (115lb/80lb)
Run 400m
9 overhead squat (135lb/95lb)
Post ring dip reps and time to comments
CrossFit Integrity, Charleston, SC
16 Responses
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Great job 6AM!
Ring Dips – 76 Rx – PR by 8 from 6/21/12
WOD: 13:xx 65/80/95
11:39rx
Ring Dips: 64
WOD: 11:54Rx
taught a fundamentals class for my buddy and then decided to do a “quick” WOD that was easily scaleable for him.
“Angie”
23:23 Rx (PR by 4:26)
56 GHD Ring Dips
11:55 WOD 35#
Thanks for the push, 12 o’clock!
And thanks to Jen for the entertainment w/ the frequent use of the term “stripper butt”… when I was the only other female. Love it!!
PS – Inov-8 are on sale 60% on The Clymb… Check it out – just picked up a second pair!!
https://www.theclymb.com/invite-from/kristinmeyers
Hey there, if you are interested in ordering Progenex please email me at jenaudi@gmail.com I am placing the next order this coming Friday, October 19th. Please make checks out to Jennifer Audi or pay in cash. I will absolutely need money up front to place your order. Price for a ProPack (1 bag Recovery & 1 bag More Muscle) is $101. If you would like to order individual bags then Recovery is $47 and More Muscle is $54. This may be the last month of a great discount as we do not meet the order amount to keep up the discount rate. I would get it while it’s hot. Next order will be in two months so stock up. If you want to learn more about Progenex ask a coach because we all use it or check out the website at ProgenexUSA.com Peace, jen
115 first four rounds with vest PR by 2 reps.
10:32
10×12 for 120 ring dips
WOD: 7:41 Rx
79 ring dips skinny red band. Pr of 22! In July I only got 57.
Wod: 10:08 35#, 40#,45#
105 1 rm fs
66 ring dips skinny blue band.
Wod: 11:26 45#, 55#,65#
119 Rx (PR by 12)
8:28 Rx
WOD: 8:32 Rx
100 ring dips
WOD 11:xx all reps at 95#
Closed at 3 so I flipped the big tire…