Wednesday December 22, 2010

Rainy day run.

*I've added a page today that will show all the emails I've sent out.  So if you missed it, the one from Monday is posted there now.  Just click on the link to the right.

WOD

ROMIK

- box pigeon stretch 2 min/side

Strength

- AMRAP ring dips x 4; rest as needed

 *scale to ring dip practice if necessary

MetCon

5 rounds for time of:

- 1k Wattbike ride (10 damper/2 hill)

- 50 double-unders 

- 20 GHD sit-ups  (scaled to 40 abmat)

Post results and thoughts to comments.                                                                              

Comments

[giselle]

metcon 28:54 rx. that was the most i've struggled with double unders in a workout. my legs were dead after that watt bike. i rode a 1:25 my first round, which i think is my fastest 1k.

worked on bike dips, did 1/2 of a dip. but, that's the closest i've ever been to a full dip.

[Brian Dean]

Dips...
20, 24, 23, 21

MetCon...
20:29 Rx

[TC]

20:10. Not rx. Abmats(40)

[Jeff]

Metcon: 27:40 Rx

[27]

Did yesterday's workout. 13:30 rx

[Jamie]

Dips: 20, 18 (20# vest), 14 (40# vest)
didnt really do the metcon, practiced my DUs

[Goog]

Ring dips--12/10/10/8
Metcon--23:50

[James]

Went to Campbell community center and ran 5 miles in the morning. The last 2 miles I included running up the bleachers. After that I did 2 rounds of Barbara and finished with max plank hold 3:37.
Ring dips: 14/13/9/7(with vest)
Metcon: 24:09(abmat)

[Scott Z]

practiced dips on bikes then tried some on the rings - I seem to be moving in the right direction

Metcon - 31:30ish

double unders still giving me trouble. I was able to string together 13 in a row on my last round. Thanks to Gaines for the pointers.

[Dr. Mike Mac D(reamy)]

Did Ring Dips holding a 25lb DB Reps: 8, 6, 5, 5

MetCon: 21:02 Rx