Location: Belk Track
WOD:
(Alteration)
Elizabeth:
21 Squat Cleans
21 Ring Dips
15 Squat Cleans
15 Ring Dips
9 Squat Cleans
9 Ring Dips
Level 3 weight is 135 pounds, but everyone should scale as necessary. Because we do not have rings to do dips on, we should do two times the prescribed number of ring dips. That means the first 21 Ring dips, turn into 42 regular dips done on the triceps developers. Make sure to hit 90 degrees with the dips. If you need to, add weighted assistance by doing them on the assisted pull-up/dip machine, but dont lower the reps.
Results:
Nathan (135#, unassisted dips) 17:30
Matt (95#, unassisted dips) 20:40
Shannon (65#, switched to 55, assisted dips) 19:25
Natascha (65#, assisted dips) 21:07
Posted by Admin on 10/14 at 08:14 PM
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