WOD 01 15 13

A. Bench Press (3@63%, 3@72%, ME@81%) using (1RM+5lbs)

B. Dips: 3 sets for ME reps (no kip).  Scale dip style to achieve 8-15 reps/set

C. Carolina Fitness Challenge WOD 4

AMRAP 10 min:

1-2-3… of

Shoulder to Overhead (165/115)


Kris 122, Kim 95, Carly 63

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01 15 13
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6 thoughts on “01 15 13

  • 01 15 2013 at 12:21 pm

    It’d be cool if someone said I looked a 1% less fatty than usual when I get to the box tonight. That’s all. Have a great day.

  • 01 15 2013 at 1:56 pm

    did yesterdays workout today, ive really been wanting to do some snatching and doing it yesterday just didn’t fit into the cards…
    A1.Back squats: 5-5-5 @ 95-125-155
    A2. didn’t do this, but did some pullup and pushup work after the metcon
    good news is that my kipping pullups are finally coming back 🙂
    C. 5:44 @ 73lbs, it was nice to finally do some squat snatching again…its been a long time, this was my first time post baby birthing, doing DUs in a WOD, and I am glad that it was only sets of 21…
    and big BIG congrats to Kris, Carly and Kim, I wish I had had the chance to see more of the competition on Saturday but you guys were amazing!!! Carter had a great time at his first CF competition and it was so great to see so many RTPers out supporting our awesome community! love you guys!!

  • 01 15 2013 at 7:21 pm

    A. bench press 6@117#
    B. ring dips with purple band 8-8-6
    C. completed round 9, so 90 reps, with 83#

  • 01 16 2013 at 10:32 am

    That was a tough one! So proud of you ladies who competed! Congrats!
    A. 10 @ 77#
    B. 5, 5, 3 on the walker with a purple band
    C. 40 reps with 75# (those got heavy quick! I was split jerking by my 2nd rep!)

  • 01 16 2013 at 12:40 pm

    A. Worked presses (and push presses) instead of bench press.
    B. Did all ring dips with a purple band.
    C. Got through 20 repetitions, Rx, but at some point, hurt my back near my thoracic spine. I think I caught the bar in a kyphotic, rounded, upper-back position, which caused something to tweak. Not nearly as debilitating as low-back or upper-back pain, but still annoying.

  • 01 16 2013 at 3:11 pm

    A. bench press 4 @ 101
    B. green band ring dips
    C. 75 reps total – got through round 8 + 3 knees to elbow at 83#

    Could not imagine having to do that at 115 for more than one or two rounds… Hats off ladies, you rock!!!

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