August 1st, 2011

Weighted ring dip 1-1-1-1-1 reps

Post loads to comments. If you don’t have ring dips spend time working on them.


2 rounds for time of:

800m run

30 Hip extensions

30 Sit ups

Post time to comments.


12 Responses

  1. I didn’t want to do a Shawn workout outside (I whoosed as it was a bit chilly). Went to work and did 10 quick dips on bars (no rings & tried to hold a dumbbell with feet but was unsuccessful). Used the treadmill (Precor’s newest 880 Line awesome console-shameless plug) at 1% incline, and Supermans w/ 10lb dumbbell held in front, situps normal. We only had an analog wall clock w/o a second hand but I think it was 13:??. Really missed sounding like a wheezing freight train w/ you guys.

  2. coined by Brad awesomenss: While you were Sleeping WOD: 19mins
    2 rounds: 50 burpee, 50 push up, 50 squats
    w/ 4 parking bumper to bumper sprints in between each 50 reps (w/ bonus pup interferance)

    Brad deserves the props for motivation this morning. I was on the fence but he took the initiative to set the wod (we know Brad love ‘dem burpee 😉 ) and from there on good sweat was enjoyed.
    Good job Mark getting motivated on your own and modifying to what was available.

    • I’m glad I went into work! Mine was much easier, I guess I should have stayed with you guys to keep from getting one up’d. Good job!

    • Great parking lot WOD this morning with Shawn and his loyal dog. Got licked in the face a lot doing push ups!

      • So sorry I missed this one, I love Satchel. He’s the only one that could make push ups actually fun! 🙂

  3. Wow, you guys have true motivation! The parking lot WOD had to be tough to get motivated for. Excellent work!

    88lbs weighted dip

    10:36 Rx’d

  4. Weighted Ring Dip – 88lbs

    2nd WOD- 10:16 Rx’d

    I just “drafted” off of Tom until the last 400 meters on the run. Thanks for the push Tom, my time would’ve been much slower without you setting the pace.

  5. Had to modify a bit being stuck at work. 10 quick dips on bars before and after workout…

    Had to run on a treadmill, and with a testy lower back did 15 reps bent over a bench with feet tucked under a barbell on the rack. Situps normal


  6. As embarrassing as it is to post 44 lbs. (not my strong suit) 12:56 on 2nd half. Hard but yet so fun.

  7. Weighted ring dips – 108 lbs
    WOD – 10:46 Rx
    Fun day today…good to be back in the box. It is hard to push solo.

    Thanks Ryan for the advise and push.

  8. If you attended the morning “class” please contact me through email. Thanks,

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