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Wednesday

210303

Workout of the Day

92

27-21-15-9 reps for time of:

Squat cleans
Ring dips

♀ 65 lb. ♂ 95 lb.

Post time to comments.
Compare to 170715.

Comments on 210303

92 Comments

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Doug Brubacher
May 15th, 2023 at 12:56 am
Commented on: 210303

CFWUx2 10*45dl+1cl 10*95dl+1cl*2

27:22

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Christopher Parker
September 25th, 2022 at 3:12 pm
Commented on: 210303

14:35 RX


M/39/5’9”/195#

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Spencer Clough
December 8th, 2021 at 10:40 pm
Commented on: 210303

20 min rx, that was horrible and very effective. had to break up squat cleans a lot.



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Diego Pongeluppe
August 3rd, 2021 at 3:16 pm
Commented on: 210303

Age 33/1,74cm/71kg


RX 15'

dip strict

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Clint Michael
May 11th, 2021 at 2:11 pm
Commented on: 210303

17:36 Rx'd

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Márcio Jales Costa
April 30th, 2021 at 12:04 pm
Commented on: 210303

Strict dips between chairs


15:36

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Nate Gordon
March 26th, 2021 at 9:11 pm
Commented on: 210303

11:18

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Jeff Chalfant
March 24th, 2021 at 9:49 pm
Commented on: 210303

16:21 rx’d with strict ring dips. Went with 10-9-8/7-5-5-4/6-5-4/5-4 reps on the cleans with no hook grip, which is probably slower than doing small sets and dropping the bar more. Dips in sets of 3-6 the whole way-too gassed from cleans to do large sets and I didn’t want to hit a wall.


177/41/69”

(edited)
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Morgan Greene
March 22nd, 2021 at 12:15 pm
Commented on: 210303

Subbed bar dips: 13:47

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Mike Scott
March 17th, 2021 at 4:21 am
Commented on: 210303

21:46 - scaled to 21/15/9 using 75# squat cleans & kipping ring dips

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Guston Rankin
March 16th, 2021 at 8:00 am
Commented on: 210303

rx

male, 82kg, 33yo, 178cm


12:02... dips catch up to you!

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Ralph Keeley
March 12th, 2021 at 1:44 am
Commented on: 210303

M/35/6’/178#


12:17 Rx

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Aaron Brumit
March 10th, 2021 at 6:11 pm
Commented on: 210303

17:51 scaled to 75 lbs.

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Dean Hodges
March 10th, 2021 at 5:31 pm
Commented on: 210303

10:49 RX’d


jist wasn’t feeling it today. I did the pull up ladder for tomorrow yesterday and then this today so my grip was shot a bit.

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Cor Oz
March 10th, 2021 at 1:41 am
Commented on: 210303

Rx goal:

14:19


Actual:

As rx’d 

Rep scheme:

18-9

10-10-7

10-11

10-11

10-5

10-5

9

9

Time:

12:38 PR

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Chris Gugino
March 10th, 2021 at 1:13 am
Commented on: 210303

Way more challenging than anticipated, classic

12:12 RX

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Tom Whyte
March 9th, 2021 at 4:26 pm
Commented on: 210303

17:59 Rx

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Matt Jones
March 9th, 2021 at 2:02 am
Commented on: 210303

11:53 rx

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Jim Rix
March 6th, 2021 at 8:11 pm
Commented on: 210303

Scaled to

15 squat cleans w/ 35# DBs/12 w/ 20s

27 bar dips

15 SCs w/ 35s/6 w/ 20s

21 bar dips

15 SCs with 35s

15 bar dips

9 SCs with 35s

9 bar dips

12:52

2 short interruptions by puppy visits in the park.

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Manchild Manchild
March 6th, 2021 at 6:06 pm
Commented on: 210303

21-15-9 only, 35# dbs


12:48

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Lindsay Aspen
March 6th, 2021 at 4:49 pm
Commented on: 210303

The WODs I dread the most are always the ones I seem to find the most fun and satisfying. Weird.


Waited a few days to do this one as I was too sore on Wednesday to do dips.


Today did 27-21-15-9 RX weight and assisted dips using a machine (no bands at my gym). First round was quite slow, but picked it up a lot afterwards


18:55

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James Hollyday
March 5th, 2021 at 10:58 pm
Commented on: 210303

m/32/6’9/195


13:30 with bar dips

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Loris Giuliano Ferrari
March 5th, 2021 at 8:50 pm
Commented on: 210303

Male 51 181cm 78Kg

17:02 Rx'd

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Matt Ngametua
March 5th, 2021 at 2:07 am
Commented on: 210303

Kia ora, everyone from Auckland, NZ


27 - 21 - 15 - 9


Had to modify this workout

12kg DB front squats

Tricep dips


Still a KILLER !!!


Time: 11.32

(edited)
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Glenn Guy
March 5th, 2021 at 1:04 am
Commented on: 210303

Sub'd ring dips for parallel (matador) bar dips.

Result: 29:20

M/44/5'6"/139#

315 cals; 148/167 HR


Should have just rested today. Performed poorly. Mid-back was weak.

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Christian Simpson
March 4th, 2021 at 10:57 pm
Commented on: 210303

Sub to strict parallel bar dips, otherwise Rx


29:50

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Stephane Scott
March 4th, 2021 at 10:52 pm
Commented on: 210303

M49/5'6"/145

RX 13:45 (Squat Cleans @ 95, Ring Dips)

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Karen Rodgers
March 4th, 2021 at 7:52 pm
Commented on: 210303

12 min


WB squat cleans

Bench dips


Fun one at the park.

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Hank McKibban
March 4th, 2021 at 7:09 pm
Commented on: 210303

9:52 (bar dips)


170717 - 11:20 rx

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Liz Myers
March 4th, 2021 at 6:06 pm
Commented on: 210303

22:19 RX

Strict Dips

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Eli McGinty
March 4th, 2021 at 3:51 pm
Commented on: 210303


(edited)
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Sam Meixell
March 4th, 2021 at 12:52 pm
Commented on: 210303

27-21-15-9 reps in 15:06 of:

Squat cleans, 65#

Chair dips

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Joshua Willing
March 4th, 2021 at 7:29 am
Commented on: 210303

17:05 RX


muscle failure on the last set of dips

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Mike Munsee
March 4th, 2021 at 4:46 am
Commented on: 210303

M 50/190/6’

12:37. No rings so I used parallettes for dips.

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David Smith
March 4th, 2021 at 4:39 am
Commented on: 210303

wanting to limit volume of squats on my right knee for now. Cut out the round of 27.


21-15-9

squat clean 95

ring push-ups


6:39

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Stacey Thompkins
March 4th, 2021 at 4:06 am
Commented on: 210303

M/46/6'2"/185#


Scaled to 75# the rest as rx'd

10:52

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Byron Hills
March 4th, 2021 at 3:07 am
Commented on: 210303

27:07

focused on clean form and technique- dropped bar each rep. - 95#

subbed bar dips for ring dips

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Js Smith
March 4th, 2021 at 2:13 am
Commented on: 210303

Form drill 15-12-9-6-3 reps

bar only & dips from the couch

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Karina Findlay
March 4th, 2021 at 1:45 am
Commented on: 210303

27-21-15-9

squat clean 65#

ring dips with a band

21:07

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James Gentile
March 4th, 2021 at 1:32 am
Commented on: 210303

Did early a.m. 3/3.


Weight and reps as RXd. No rings or dipping bar, just pullup bar. Subbed dips with diamond push-ups.


11:12

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Matthew Letarte
March 4th, 2021 at 1:06 am
Commented on: 210303

27-21-15-9 reps for time of:


Squat cleans @ 75#

Bench Press @ 75#


18:09

6:13/5:03/4:33/2:19

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Shaun Stapleton
March 4th, 2021 at 1:02 am
Commented on: 210303

Rx 14:58


36/195/5’9/M

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Dj Kastrup
March 4th, 2021 at 12:50 am
Commented on: 210303

12:03 rx

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Hamilton Kipp
March 4th, 2021 at 12:31 am
Commented on: 210303

95# and dips with two benches and elevated feet.

13:45

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Jeffrey Howard
March 4th, 2021 at 12:26 am
Commented on: 210303

M/25/5'8"/155lb

CrossFit AFK


16:42 - Rx

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Sam K
March 4th, 2021 at 12:14 am
Commented on: 210303

No weights so subbed squat cleans for wall ball squats (clean to wall ball). Ring dips as is.


8:00


M/30s/225

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Keith Wiggans
March 4th, 2021 at 12:10 am
Commented on: 210303

42/5'9"

RX 11:16 strict

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Kevin Flowers
March 3rd, 2021 at 11:46 pm
Commented on: 210303

M/55/6’1”/180


For time:

27-21-15-9


Squat cleans (95 lbs)

Ring dips (strict)*


Rx: 11:09


*I would kip, but strict is faster for me (plus, kipping requires rhythm, of which I have but little)

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Jim Rix
March 4th, 2021 at 4:27 am

Impressive! Strict is fast, but not at this volume for me.

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Antonio Alves
March 3rd, 2021 at 11:17 pm
Commented on: 210303

Modified / scaled to:


27-21-15-9 reps for time of:

DB Squat cleans | 2x12,5 kg DB

Bench dips, elevated feet

SCORE: 24'01''

--

Tough one 😫 But enjoyed the movements. Did some additional sets in the end.

Prioritized good form throughout, esp/ on the squats. Took longer, but it was worth it.

Around 5 km run in the morning.

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Jade Teasdale
March 3rd, 2021 at 11:03 pm
Commented on: 210303

25:23 RX had to go slow on squat cleans. Trying to get the form right. Rings dips were easy. I did quick singles to avoid burn out. 27-21-15-9-3 had to recall the workout & thought there was a set of 3. 🤣 0.89 mile run after in 8:27

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Steve Day
March 3rd, 2021 at 10:59 pm
Commented on: 210303

95lb squat cleans/strict ring dips


14:07

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Troy Bruun
March 3rd, 2021 at 10:48 pm
Commented on: 210303

10:12


27-21-15-9

SQT CL (65lbs)

15-12-9-6

Ring Dips

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Derek Eason
March 3rd, 2021 at 9:50 pm
Commented on: 210303

Rx’d 8:55






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Jim Rix
March 4th, 2021 at 4:28 am

Blazing fast, Derek. Nice!

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Sherise Molten
March 3rd, 2021 at 9:33 pm
Commented on: 210303

9:22

10# double DB until 17/21 then air squats

Dip on 24” box

(edited)
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Coastie Nick
March 3rd, 2021 at 9:29 pm
Commented on: 210303

Rx’d 11:54


170715: 13:53

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Alex Pettingell
March 3rd, 2021 at 8:42 pm
Commented on: 210303

Rx, Strict Ring Dips: 17:48

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Joe Conradi
March 3rd, 2021 at 8:41 pm
Commented on: 210303

Scaled to 28,22,16,10 reps of:

2x45#DBs hang clean squats

15# weighted dips


13:43

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Nicole Deaver
March 3rd, 2021 at 8:33 pm
Commented on: 210303

15:42 Rx


Ring dips took most of the time.

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Charlie Pokorny
March 3rd, 2021 at 8:17 pm
Commented on: 210303

12:37 Rx

Nice WOD!

Squat cleans were the tough part for me.

m/52/5'11"/200#

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Brennan McIntyre
March 3rd, 2021 at 7:48 pm
Commented on: 210303

13:56Rx’d, except I was using steel calibrated kilo plates, so I had to lower gently, use 99ish pounds, and crouch really low for the pull with those short 10kg plates. Fun one.

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Charlie Pokorny
March 3rd, 2021 at 8:40 pm

Rx plus - tough WOD for no dropping and extra ROM

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Jade Teasdale
March 3rd, 2021 at 11:05 pm

I don’t own bumpers at all. A blessing & a curse. 🤣 The slow negatives do build strength in position for sure.

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John Clarke
March 3rd, 2021 at 7:47 pm
Commented on: 210303

Hang squat cleans, 85lbs

Bar dips


10:42

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Colton Hicks
March 3rd, 2021 at 7:40 pm
Commented on: 210303

16:05


21-15-9-6 Cleans (75)

15-12-9-6 Ring Dips (feet on floor)

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Eugenio Gonzalez
March 3rd, 2021 at 7:33 pm
Commented on: 210303

11:45 subbed for parallelletes dips

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Colten Trotter
March 3rd, 2021 at 7:02 pm
Commented on: 210303

23:38


First one in about 10 years. Great reintroduction! Immediately after a weighted 3 minute stairmaster warm up.


M 29 6'1" 240

(edited)
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Lance Gloyer
March 3rd, 2021 at 6:30 pm
Commented on: 210303

13:50 RX

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Greg Tooke
March 3rd, 2021 at 6:29 pm
Commented on: 210303

banded ring dips - 95lb squat cleans


19:44


tough one - ran out of steam after round of 21...

M/42/5’10”/210

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Dan Morris
March 3rd, 2021 at 5:30 pm
Commented on: 210303

As RX’d:


14:55


42 / 6’0 / 195

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Chris Meldrum
March 3rd, 2021 at 5:18 pm
Commented on: 210303

As rx’d, 11:56.


Hoo boy, squat cleans.  They actually went pretty well – especially after first round.  Broke 12-8-7 / 12-6-3 / 9-6 / 6-3.  Ring dips in sets of 5 until right at the

end.  Tough staying tight and kipping them, did better holding my breath during the set of 5.


47m/5'10"/185

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Linda Radon
March 3rd, 2021 at 5:04 pm
Commented on: 210303

18:05 min


Squat Clean - 30 kg

Ring Dips - Black banded

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Dave DeCoste
March 3rd, 2021 at 4:53 pm
Commented on: 210303

10:44 Rx

compare to 170715: 13:28

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Dean Durfee
March 3rd, 2021 at 4:37 pm
Commented on: 210303

11:05 75lb and banded ring dip. #ouch

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Alex Ciasca
March 3rd, 2021 at 4:34 pm
Commented on: 210303

12:40

Subbed dips for ring dips. (No rings in my gym)

Forearm and grip burner for sure!!

M/37yo/215lbs

(edited)
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Pierre St-Onge
March 3rd, 2021 at 3:34 pm
Commented on: 210303

Man 46y/o

SC 75lbs

Ring dips

18:54 - hard time!!

(edited)
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Dylan Campbell
March 3rd, 2021 at 3:14 pm
Commented on: 210303

13:58 RX dips / 105 squat cleans

(edited)
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Kirk Byrd
March 3rd, 2021 at 2:45 pm
Commented on: 210303

RX - 13:32, leg burner!

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Diego Rivear
March 3rd, 2021 at 2:30 pm
Commented on: 210303

26 y/o BW: 155lbs


13:30 Rx

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Jack Ray
March 3rd, 2021 at 2:29 pm
Commented on: 210303

16:12

all RX

except fixed bar dips (sub for ring dips)

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Charles Meyers
March 3rd, 2021 at 2:13 pm
Commented on: 210303

27-21-15-9 reps for time of: 11:42

Squat cleans 65 lbs

Ring dips blue band

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Randy Crooker
March 3rd, 2021 at 2:09 pm
Commented on: 210303

21:58 w/bar dips.

Weight and reps as Rx.


m/35/175lbs

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Lincoln Kerger
March 3rd, 2021 at 2:07 pm
Commented on: 210303

Scaled SC to 85#, otherwise Rx’d

15:15


Definitely not unbroken. Did not have it in me this morning for that or Rx’d weight. Conversely, I did the movements and reps Rx’d compared to 170715, so I will count that as a win (Hang SC at 65# and bar dips 21-15-9-6, don’t have the time but pretty sure it was similar). Hell of a workout on both counts.

(edited)
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Michael Arko
March 3rd, 2021 at 1:52 pm
Commented on: 210303

70lbs

15:02


Targeted <15, just missed.

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Taylor Poehls
March 3rd, 2021 at 12:41 pm
Commented on: 210303

14:43 @ 75#

38/M/74”/200#

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Daniel Robinson
March 3rd, 2021 at 11:29 am
Commented on: 210303

14:00 (65 lbs)

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Rich Aleksiejczyk
March 3rd, 2021 at 11:20 am
Commented on: 210303

rx’d 16:09

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Giuseppe Petrillo
March 3rd, 2021 at 10:28 am
Commented on: 210303

13:45 rx’d

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Sandeep Gadde
March 3rd, 2021 at 9:07 am
Commented on: 210303

12:20 RX

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QiHui Xing
March 3rd, 2021 at 3:54 am
Commented on: 210303
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Chris Sinagoga
March 3rd, 2021 at 3:32 am
Commented on: 210303

RANT

I was going to come out of the half cycle until I saw this one, then decided it's best to give it another 3 workouts.


WHAT ABOUT THE MOVEMENTS

Clean - jumping and landing with medium weight, emphasis on landing

Ring dip - pushing at end-range extension with loss of connection (rings instead of bars)


MAIN DECISION

Add intensity standards or just finish the workout?


TECHNIQUE SCALE

As is, maybe do ring hold instead of ring dip. Or ring push-up. Either way, disregard the timer.


CONSISTENCY SCALE

As is.


INTENSITY SCALE

Elizabeth, sub burpees for ring dips, cleans need to be unbroken in first round.


INJURY SCALE

Upper-body - AMRAP in 15 minutes of: 15 box jumps, 15 dumbbell front squats

Lower-body - AMRAP in 20 minutes of: 15 ring dips, 15 knees to elbows


MY STUFF

15-12-9-6-3 reps of 35# dumbbell clean, strict ring dips, pushed the last 3 rounds decently hard.


GENERAL FEAR LEVEL: 8

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