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Monday, August 29th

28
Aug

Monday, August 29th


Mark your calendars! Our next social is Friday, September 9th at new local pub The Weir!

WOD

Back Squat
3-3-3-3-3

Cash Out

5 rounds for quality:
5 ring dips as slowly as possible
Hold a hollow position as long as possible.

0 Response

    1. BAston

      5×3 Press: 115#

      Ring Dips: only had time for 2 rounds. Got 43 seconds for 5 reps in the first round, 4 reps at 40 seconds the second round before I broke.

  1. jasenS

    195-205-215-225-225(2) racked it after 2nd rep

    30+ seconds ish in the beginning
    1:00 hollow hold for a set blah blah blah

  2. Matt

    275 across
    Compared to 10/30/15, when I did 185-205-215-225-235-245-255

    That’s a big improvement. #trusttheprocess

    Sweet Holds (seconds)
    Dips: 68 (3 reps), 46 (4 reps), 40, 27, 30
    Hollows: 50, 40, 30, 30, 30

  3. Denise

    123-133-433-153-158(failed rep 3)

    ~15 second ring hold followed by a 6-8 second dip negative
    20-30 second hollow hold

  4. ERIC S.

    Squats 3 rep 315, 335, 355, 365
    For time
    30 strict hspu
    40 wall balls
    50 KB swings 24kg
    60 cal row
    11:51 Rx’d

  5. cloudon

    Wasn’t feeling the squats – 275-285 then dropped to 255 for the rest
    3-3-3-2-2 ring dips at 10-15 sec a piece
    50 second hollow holds
    #feelingemptyinside

  6. Tapout

    Smolov Jr Week 3 Day 1

    6×6 @ 98

    Stationary Ring Dips 3 rounds of 2 slow dips. Not slow on purpose.
    3rd and 4th round slow decent then slow decent on push up

  7. Kim

    Squat triples
    135-145-155-165-145

    Stationary holds on the GHDs
    30s, 36s, 30s, 30s, 10s
    Modified hollow holds with one knee bent
    30s across the board

  8. dquat

    a: yoke ssb 3s
    285,295,305,315,315
    wooo that bar felt heavy.

    b: 5 tempo dips x hollow hold
    1:02 x 1:00
    :32 x :30
    :27 x :30
    :27 x :27
    :24 x :24