WOD
Kettlebell Swing (70/ 53#)
Ring Dip
(Post time to comments)
NOTE: Due to a lack of 70# kettles at the gym a 2 arm swing of 35# KBs or DBs will be par-for-course today.
NEW 7:00 pm WOD times begin tonight!
See you there, night owls ;-)
See you there, night owls ;-)
5 comments:
6:00 with 65lb dumbell, ROM on ring dips.
Need to get rubber bands for dips...
Modified at home on our Bowflex:
Time: 3:08
"Kettlebell" Swing (Russian, resistance bands @ 30+10+10)
Ring Dip (30+10+10)
I used the overhead pulleys for the ring dip, which mimicked the lateral instability of the rings better than I thought.
In hindsight, the kb swing was light, but I have limited options for resistance bands. The bands weren't long enough for a full CF swing.
Tyler 4:13
Michael G. 5:15
Evan 7:07
Dan 9:52
Jesse 10:07
Cain 5:47 (15-12-9)
John H. 7:45 (#65, red)
Keith 8:52 (#53)
Vinu 7:13 (#53/lt.green)
Jason C. 4:36 (#26.5, dk green bar dips)
Rachel 6:40 (red)
Mandi 8:13 (#35/21dipsRx, 15-9 lt.green)
Sarah 7:04 (#35, lt. green)
Sujata 7:11 (#35/blue)
Julie 7:08 (#35/dk. green 15-15-9)
Molly 5:58 (#30/dk. green)
Marcia 9:34 (#26.5/dk. green, jumping)
On-Ramp WOD 1
200 meter row
15-12-9 (body row, push-up, squat)
200 meter row
Ben 7:49
Gino 8:20
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