Warm:
Smokestack
2 x Cindy
SDLHP work
WOD:
5 rounds for time of
21 x SDLHP (95#)
21 x Ring Dips
-scaling was accomplished with weight on the SDLHP (95-42.5) and jumping to support rings, bar dips and jump to support bar.
-Coach Scheidler was pleased with everyone's wise choices on scaling as all athletes finished the grueling workout between 10-20 minutes.
CrossFit Quantico
Forging Elite Fitness
CFQ: Chris and Top in the HEAT of FGB!
11 comments:
M/32/5'9/165
As RX'd
12:54
-SDLHP generally 11/10
-Ring Dips: was down to sets of 3 by round 5.
Tom B
M/36/5'10/195
subbed bar dips, SDLHP as RX'd
15:58
Dips were limiting factor
13:10
65# for SDLHP, JTS bar dips
1: 21; 21
2: 11/10; 11;10
3: 11/10; 7/7/7
4: 11/10; 7;7;7
5: 7/7/7; 11/10
M/30/5'11/185
As Rx'd
15:14
By round 4, SDLHP 7/7/7 and Ring dips sets of 3.
Brock
M/34/6'1"/185
18.04
3Rd's as Rx'd
4/5 subbed bar dips due to muscle fatigue.
M/46/5'8/180
15:36
For ops managment SDLHP used KB for 4 rds and bar for final rd.
40 Kg KB rds 1-3.
32 Kg KB rd 4
65lb bar rd 5
Dips
3 rds bar dips
2 rds JTS bar dips
Great job coaching Chris - Erin thanks for getting me through the SDLHP's.
M/32/5'11/185
As Rx'd 17:59
Damn rings!
M/31/5'11/205
As Rx'd
13:58
M/36/6'4"/217
17:23
Scaled to Bar dips for rds 4 & 5. Ring dips still a weakness...
As Rx
13:14
M/33/6'2"/215
15:02
As RX'd on the SDHPs
Substituted box dips for ring dips...it was the only option at the austere Air Force gym aboard RAF Alconbury this week.
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