140913 – Rope Climbs, Ring Dips, Row

Hey Fitness Friends,

Saturday fun day! We got some skill work done, a lot of strength and I did a fun workout to top it off.

Strength:
1) Find 3RM Mid-Hang Power Snatch
2) Strict Press: 1×3@ 70%, 1×3 @ 80%, 1xME @ 90%
3) Deadlift: 1×3@ 70%, 1×3 @ 80%, 1xME @ 90%

Workout of the Day:
3 rounds for total time of
3 Rope Climbs ~12 ft
12 Ring Dips
20 Cal Row
Rest 1:1

Our Results:
1) K got up to 35 kg and I got 52.5 kg
2) K did reps at 27.5 – 32.5 – 35 kg and got 10 Reps on her ME set. I did reps at 35 – 40 – 45 and got 10 reps on my ME set
3) K did reps at 70 – 80 – 90 kg and got 4 reps on her ME set. I did reps at 85 – 95 – 107.5 kg and got 12 reps on my ME set

I did the WOD by myself and finished in 22:18 minutes. I stayed pretty consistent throught my rounds. The Rope Climbs were a nice change for once. The Ring Dips are still a issue.

Stay Strong!

Philipp

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