WOD 4/27/2010

I love the evil face next to the happy buddha face

Derek's B-day WOD!

Happy B-day again Derek!

Work up to max reps Body Weight Bench

then...

10-9-8-7-6-5-4-3-2-1
Ring Dips
C2B Pull-Ups
STS's (24/16)

If the lift is new(er) to you, you can just get some practice with it doing sets of 10. You can progress up to a maximal weight for your last set of 10, make sure you have a spot. If you are comfortable going for max reps BW, go ahead, make sure you have a spot.

For the pull-ups, everyone will do C2B regardless of band assist or if you do a jumping version.

Ring dips you can modulate with your feet on the ground, or with an assistance band if you have played with that. Make sure you are breaking parallel and getting full extension at the top.

Steve: 175x13/14:16
Kyle: 200x6/16:24
Joel: 165x18/14:33
Arnold: 190x10/9:41
Betsy: 82/10:36 (mod)
Tim: 145/12:08 (mod)
Jenn C: 100/8:56 (mod)
Chelsea: 55/10:37 (mod)
Marc: 185x4/12:12 (mod)
Wade: 225x18/12:32 (mod)
Lorie: 65/13:24 (mod)
Derek: 175x9/[14:02] (mod)
Tara: 95/12:19 (mod)
Carla: 105/11:40 (mod)
Bill: 105/11:58 (mod)
Matt S: 185x7/13:39 (mod)
Corene: 105/10:48 (mod)

On Ramp
Deadlift Max Reps up to 8
Run X yards, rest at least 1 minute
6 Sets

Stephanie: 100/17,17,15.9,15,TE,15
Heather: 166/.16,.16,15.9,15,TE,13
Laura: 124/.16,15.3,14,13,14
Kelly: 164/.15,.15,13,12,12


Here are a couple of videos of Rippetoe speaking about positioning and spotting. Check them out...