April 21, 2014

STRENGTH
5 rounds for quality:

  • 5 front squats, hold 3 seconds at low point
  • 8 pull ups
  • max unbroken ring dips

Round 1:

  • squats 45 lbs
  • pull ups strict with 2 thinnest red bands unbroken
  • 3 strict ring dips

Round 2:

  • squats 55 lbs
  • pull ups strict with 2 thinnest red bands unbroken
  • 3 strict ring dips

Round 3:

  • squats 65 lbs
  • pull ups kipping without band 2 sets of 4
  • 3 strict ring dips

Round 4:

  • squats 85 lbs
  • pull ups kipping without band 2 sets of 4
  • 3 strict ring dips

Round 5:

  • squats 95 lbs
  • pull ups kipping without band 2 sets of 4
  • 3 strict ring dips

WOD
For time:

50-40-30-20-10 double unders
25-20-15-10-5 goblet squats

I did 20 double unders unbroken before changing to singles. Squats with 8kg kettlebell.

Time: 9 min 16 seconds

Notes:
I didn’t do so well on the WOD. I went from the last round of squats directly into the WOD and then finished the last strength round (pull ups plus dips) after the WOD. I was so out of breathe from the squats/double unders that I had to pace myself and just stick with singles / small kettlebell.