Sep 17, 2013

Wednesday 09.18.13

13 minute AMRAP of:
   5  Ring Dips
 10  Wall Balls (20/14)
 15  Double Unders

Post time to comments and the whiteboard.

Coach's Notes. (standard start times of 0545 and 0630, warm up prior and be ready to "3, 2, 1...Go" at these times)

We fully understanding that we just finished a bunch of muscle up madness. These dips will only serve to strengthen both your resolve and form to build towards that muscle up. Substitutions are two bar dips per ring dip. The ring dip is a source of un-ending amusement as to how much harder it is than a bar dip. Strive for full range of motion. The ring top should hit your armpits at minimum, and maximum your wrists should hit your armpits.

Feel free to wall ball on one of the posts of the pull up rig since there is a lot of transition in this AMRAP.
Training Videos.
    Chris Spealler talks about the ring dip.


Allan Jackman said...

9 + 8 Rx
Nice job by Jim, he finished on round 13!

The bottleneck for me today was the wallball, not because there was a lack of wall space, but because my wallball kept disappearing.

I brought in two extra sets of rings, a wooden (Rogue) and a plastic w/ rubber grips. I left a black net bag near them. Please do not borrow them for a very long period of time.

Ross said...


RX @ 10 rds+ 9 reps (5 ring dips and 4 WB)

Jared said...

9+18 RXd this morning. Ring dips were my limfac. After a few rounds had to break up into 2 and 3 reps.

monroe said...

Looks like a tactical athlete oreo! Get some sun, Josh! Seriously, great job Mike, Josh, & Jacob.

Susan Friend said...

9 Rounds Rx

Jared got away from me on round 2 and never looked back. Rick, with his "just 12" rounds, was moving so fast he was leaving trails of smoke.

Great work to all.

BTW, Ross, 20 Bar MU. Unbroken. Ok, ok, I rested on top of the bar several times and shook out my hands.

Ross said...

Susan, you rock.. Nice job....

Andy said...


Row 4 x 500m, 3:00 rest -- 1:40, 1:42, 1:45, 1:47. Damn near yakked after round 4. Rob, if you felt a weird voodoo doll type pain in your soul around 1700 Central it was just my sub-par rowing form.

Tactical athlete oreo...ha!

Dan R. said...

11rnds plus 28 Rx.