Saturday October 22, 2011

 Check out his squat warmup video too... you could see it in class sometime.

WOD

ROMIK

- SMR work as needed

- OHS hold 1 min

Suplemental

- external rotation w band 15/side x 3

Strength

- Bench press: 5-5-5-5-AMRAP; rest as needed

MetCon

6 rounds for time of:

- 8 ring dips

- 10 C2B pullups

- 12 GHD situps

Post results and thoughts to ccomments.

Comments

[Goog]

Wow, odd. Looks very much like TC's "I want to go to Reno" dance.

[Ben E]

Bench: 175x6 amrap

17:01

[Sang]

Bench: 235x6
Metcon: 22:40

[Jess]

bench 65 x 15
metcon 23:18 (purple band ring dips, red band C2B)

[Joey P]

245x10
11:13

[Jen]

105 for 3
I also got my first ever kipping ring dip! They make ring dips so much easier!

[TC]

I imagine my routine was a bit more Crisp....coco crisp...