Now that's a weighted dip
Weighted Dead Hang Pull-Ups/Ring Dips (50x0 tempo)
Max weight for 3-5 reps for 5 sets w/3 minute rest btwn all sets
If you can do them weighted awesome, if not then you'll do body weight, if not then you'll do assisted at the tempo
then...
1 minute row at an ambitious 500M pace. So I know my last 500M is around 1:40 - I'll try and row a 1:35 500M pace for 1 minute, or a 1:32 pace etc...
At least 3 minutes rest btwn. attempts.
11:30AM
Complete 10 Box Jumps & perform max SDLHP on the minute. Call time when you reach 50 Sumos. (115/95/75 Men) (75/65/55 Women)
Thunder: 115# 16:33
Dillon: 95# 6:55
Kyle: 75# 9:47
(Troy): 75# 7:01
(Laurie): 60# 7:24
(Corene): 55# 6:09
(Betsy): 43# 8:50
2 comments:
Dean OFP - Hopper
10 rounds for time
10 pull ups
10 ball slams
PR'd consecutive ring dips today with 10
Good job Dean!
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