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WOD for Friday 10-8-13

November 8, 2013

Strength-  12 minutes  Ring dips rxd– 4×8 Strict (men)  4×5 Strict (women).  Scale with kipping/foot assistance/Ring Pushup/Floor Pushup

Skill-  5 Minutes Double Under Practice/Pistol Practice (if your double unders are already good)  

Work-  E3MOM x  3 — row 500, run 400, Airdyne Calories 40/30. Score is total time through 3 cycles;  thats 9 total events.  Be advised.  If an athlete misses any 3 minute cutoff, they will cap at 2 cycles.

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2 comments

  1. Ring dips 4×8

    E3MOM
    BIKE
    2:09
    2:32
    2:37
    Total 7:18

    RUN
    2:05
    2:10
    2:05
    Total 6:20

    ROW
    1:51
    2:00
    1:52
    Total 5:43

    Total 19:31


  2. 12:46 2 Rounds – had 2 Halls cough drops during this time & couldn’t take another round. Did not get 30 calories on last set of 2nd round.



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