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Open 11.3
Complete as many reps as possible in 5 minutes of:
Squat clean & Jerk 165/110# 55+ 135/75#
Compare to January 23, 2014.
11.3 RX: 23 reps
EMOM Ring/Bar Dips and Push-ups (doubled)
WOD Rx’d
25 reps
Kipping HSPU/strict bar dips
Completed unbroken
WOD Rx: 15 reps
Gymnastics Training w/Strict Ring Dips & Strict HSPUs: Unbroken
Repeat at 4:30
WOD Rx: 17 reps
Strict Bar Dips: 1-2-3-4-5-6-7-8-9-10
Strict Deficit HSPUs (4″): 10-9-8-5-4-called it good
WOD RX 19
Dips with purple band
HSPU with 10# plate & 1 abmat
11.3 Rx’d: 21
20 EMOM:
Ring dips: all strict, all unbroken
HSPU: all kipping, all unbroken
11.3 Rx’d: 38 reps/76 points
20 EMOM:
Ring dips: mix of kipping and strict, all unbroken
HSPU: all kipping except 1, 2, and 3 were strict, all unbroken
11.3 – 95# – 26.5 reps
Mix of red or black band bar dips
Handstand push up
Not unbroken
Garage WOD
For time
20-18-16-14-12-10-8-6-4-2
-KBs (53# KB)
-Burpees
-Goblet squats (53# Kb)
**in between each round – did 30 DU’s
34:12
…spent a lot of time staring at the kettlebell
11.3 RX
26 reps
HSPUs strict-unbroken
Dips-unbroken
11.3 RX: 12 reps (r knee would not cooperate today).
HSPUs strict & kipping – one ab mat
Dips unbroken – rings through 8 – bar for 9 & 10.
*Coach Berry was on me today. HSPUs and ring dips need work (form & technique).
Wod. modified. 150# clean & Jerks (no squat)
31 reps
—
Strict HSPU / Strict Ring Dips
all completed and unbroken
Wod
11.3 RX
23 Reps
__
Kipping HSPU & Bar Dips
All completed and unbroken
WOD: Rx 17
Training:
all strict and unbroken HSPU and bar dips
11.3 Rx:
17 reps
Ring Dips: all strict and unbroken
HSPU: 10-8 kipping, 7-1 strict (all unbroken)
Wod w 135# = 31
–
Strict Bar dips and hspu emotm portion
✅completed
WOD Rx
30 reps
Training
All HSPUs unbroken (kipping)
All dips unbroken until 9 and 10 (kipping)
KP Power abs
RX 31
Combination of strict and kipping HSPU and ring dips. Didn’t finish my dips in allotted minute, but completed all reps.