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4 rounds for time of:
Run 400 meters
20 ring dips
Post time to comments.
Compare to 141107.
Scaling:
Watch The Ring Dip and The Kipping Ring Dip and work your efficiency on today’s couplet.
Intermediate Option:
4 rounds for time of:
Run 400 meters
15 ring dips
Beginner Option:
3 rounds for time of:
Run 400 meters
20 jumping ring dips
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Good day to all viewer online, my name is Albert Walker I am so overwhelmed sharing this great testimony on how i was checking for solution in the internet while miraculously i came across Dr Kachi who brought my ex Girlfriend back to me, This is the reason why i have taken it upon myself to thank this great spell caster called Dr Kachi, because through his help my life became more filled with love and i am happy to say that my ex Girlfriend who has been separated from me for the past 2years came back to me pleading for me to accept her back, This was a shocking to me my partner is very stable, faithful and closer to me than before, because before i contacted Dr Kachi i was the one begging my ex Girlfriend to come back to me but through the assistance of Dr Kachi, I now have my relationship restored. You can also have a better relationship only if you Contact Dr Kachi Website: https://drkachispellcaster.wixsite.com/my-site OR Email: drkachispellcast@gmail.com You can reach him Call and Text Number:+1 (209) 893-8075
M/43/140lb
10:52 RX (Strict Ring Dips)
4Rds
3SkyLaps = 0.3Miles
15Dips (15,10+5,10+5,6+3+3+1+1+1)
Hit failure on dips in last set. Haven't done dips under fatigue before, or gone to 1rm failure.
Rx - 13:47
Assault Runner
i want to share to the whole world how Dr Kachi the Great of all the Spell Caster, that helped me reunite my marriage back, my Ex Husband broke up with me 3months ago, I have been trying to get him back ever since then, i was worried and so confused because i love him so much. I was really going too much depressed, he left me with my kids and just ignored me constantly. I have begged him for forgiveness through text messages for him to come back home and the kids crying and miss their dad but he wont reply, I wanted him back desperately. we were in a very good couple and yet he just ignores me and get on with his life just like that, so i was looking for help after reading a post of Dr Kachi on the internet when i saw a lady name SHARRON testified that Dr Kachi cast a Pure love spell to stop divorce. and i also met with other, it was about how he brought back her Ex lover in less than 24 hours at the end of her testimony she dropped his email, I contacted Dr Kachi via email and explained my problem to Dr Kachi and he told me what went wrong with my husband and how it happen, that he will restored my marriage back, and to my greatest surprise my Ex husband came back to me, and he apologized for his mistake, and for the pain he caused me and my children. Then from that day our marriage is now stronger than how it was before, Dr Kachi you're a real spell caster, you can also get your Ex back and live with him happily: Contact Email drkachispellcast@gmail.com his Text Number and Call: +1 (209) 893-8075 his Website: https://drkachispellcaster.wixsite.com/my-site
M/48/5'8/#215
13:47_assault runner + strict dips on matador
11:02 rx
M/54/175/5'11"
M 57 205 510"
7 rounds + 5 L sit, 20 lunges,and 60 jump rope.
7 of..
L sit (palms in) pull ups 5
Lunges 20
Jump rope 80.
13:27
no rings used stationary
metcor runner
M/54/172/5’9”
first dips UB, all other 15 and 5.
M/37/6'/178#
4 rounds for time of:
Bike (C2) 1,000 meters
20 ring dips
12:25
Deo gratias
Did 4 RFT 25 cal assault bike, 25 pushups, 13:52
36 / M / 5'9" / 133lbs
Did about 25 bar dips and about 800m total, not for time.
Rx’d: 11:27
141107: 13:39
M 57 205 5 10
4 rounds 400 m run, 30 triceps ext, 10 kipping pull ups
23.15.
Post workout tabata flutters 10 rounds
13:55 Rx
SC int...18:35
CFWU
6.7 mph on the 400ms
9 ring dips, 6 push ups/rd
24:54
M/60/193
17:47
green band on the dips
15:14, subbed 500m row for runs. PR is 13:32 with runs.
15:37
Hello my name is Vivian Marcus from the United State, i'm so exciting writing this article to let people seek for help in any Break up Marriage and Relationship, Dr Kachi brought my Ex Boyfriend back to me, Thank you Sir Kachi for helped so many Relationship situation like mine to be restored, i was in pain until the day my aunt introduce me to Dr Kachi that she got her husband back with powerful love spell with help of Dr Kachi So i sent him an email telling him about my problem how my Boyfriend left me and cheating on me because of her boss lady at work i cry all day and night, but Dr Kachi told me my Boyfriend shall return back to me within 24hrs and to me everything he asked me to do the next day it was all like a dream when he text me and said please forgive me and accept me back exactly what i wanted, i am so happy now as we are back together again. because I never thought my Ex Boyfriend would be back to me so quickly with your spell. You are the best and the world greatest Dr Kachi. if you're having broke up Ex Lover or your husband left you and moved to another woman, You do want to get Pregnant do not feel sad anymore contact: drkachispellcast@gmail.com his Text Number Call: +1 (209) 893-8075 You can reach him Website: https://drkachispellcaster.wixsite.com/my-site
Hello my name is Vivian Marcus from the United State, i'm so exciting writing this article to let people seek for help in any Break up Marriage and Relationship, Dr Kachi brought my Ex Boyfriend back to me, Thank you Sir Kachi for helped so many Relationship situation like mine to be restored, i was in pain until the day my aunt introduce me to Dr Kachi that she got her husband back with powerful love spell with help of Dr Kachi So i sent him an email telling him about my problem how my Boyfriend left me and cheating on me because of her boss lady at work i cry all day and night, but Dr Kachi told me my Boyfriend shall return back to me within 24hrs and to me everything he asked me to do the next day it was all like a dream when he text me and said please forgive me and accept me back exactly what i wanted, i am so happy now as we are back together again. because I never thought my Ex Boyfriend would be back to me so quickly with your spell. You are the best and the world greatest Dr Kachi. if you're having broke up Ex Lover or your husband left you and moved to another woman, You do want to get Pregnant do not feel sad anymore contact: drkachispellcast@gmail.com his Text Number Call: +1 (209) 893-8075 You can reach him Website: https://drkachispellcaster.wixsite.com/my-site
What's the fees?
Rx
Strict dips, down to 2s then singles for last set. On treadmill @1° & 8mph
12:03
Son(15)
4 rounds of 400m run on treadmill & 15 banded ring dips
16:15
Nice work!
Modified:
--
40 DB SDLHP @ 2x 10,5 kg
20 bench dips, elevated feet
> 19'29''
--
Peace.
3 rounds:
Run 400m
15 assisted ring dips
9:39
9:40Rx
GWU: Every 2minx5
50 SU’s/50m Run
Press Archetype&Hang Archetype
SPWU: 2x5 ea.
KB Row/Push-up/Box Dip/Jumping Ring Dip/Ring Dip
Cool Down: 2x:45
Sink Mob.&Calf Stretch
Awesome job!
For time
4rds
400M Run
15 Box Dips
TT: 10:40
4 rounds for time
400 meter run
15 bar dips
15:23
9:42
Bar dips
That’s moving
Very well done!
I completed the WOD in 13:22 minutes. Took 2:15 on each 400 m Runs.
As rx’d, 12:25 (PR).
PR by a minute, but last time I took this WOD at a more relaxed pace – notes say 90% effort. I tried to really keep the pace going on runs; I felt pretty fresh on these for the first
200m out, not so much on the way back. Ring dips broke 12-8 / 10-6-4 / 8-3-3-3-3 / 5-3-2-… even more broken for the last round – was just trying to finish. Round times were ~ 2:45, 3:00, 3:15, 3:30.
50m/5'10"/185
Congrats on the PR.
Congrats dude! Great work as usual.
4 rounds
500m row
20 ring dips
14:45
M 52/195/6’
14:07. Feet were up in front of me on a 20” box.
M/39/72”/170
as rx 11:18
Great job!
13.50
Strict ring dips
4 RFT with 20# Weight Vest
400m run
20 bar dips
13:15
No compare to data on this one, so now the baseline. No rings or TRX available at the time but a weight vest was, so I figured "what the heck, just wear it for the whole thing". I know it slowed my runs down, but I also didn't try to burn down the house either. Dips were done in 3 sets each with a 5 breath break in between each set.
Great job!
Great time w/ a weight vest!
Scaled to 4 rounds of:
800 meter run
20 strict bar dips
16:46
aiming for 4 min rounds but couldn’t keep the dip pace. Unbroken first 2 rounds then 3/4 sets for the last 2 rounds.
Misread the workout and did double distance on the runs…
Great work with those double-duty runs!
No ring, no parallel bar but did on 2 bikes handle which was similar to parallel bar dips. Rest rx'd
Time: 23:45
10:40 Kipping rings sets of 4 today, runs were not helped by my foot pain, should have biked or rowed
Afternoon 8:04 4 rounds Echo 18 cal and 20 bar dips. I should have done 23 cal was thinking of a different scale
Great time despite the foot pain! Hope it heals up fast. Super fast on the second go!
Hello my name is Vivian Marcus from the United State, i'm so exciting writing this article to let people seek for help in any Break up Marriage and Relationship, Dr Kachi brought my Ex Boyfriend back to me, Thank you Sir Kachi for helped so many Relationship situation like mine to be restored, i was in pain until the day my aunt introduce me to Dr Kachi that she got her husband back with powerful love spell with help of Dr Kachi So i sent him an email telling him about my problem how my Boyfriend left me and cheating on me because of her boss lady at work i cry all day and night, but Dr Kachi told me my Boyfriend shall return back to me within 24hrs and to me everything he asked me to do the next day it was all like a dream when he text me and said please forgive me and accept me back exactly what i wanted, i am so happy now as we are back together again. because I never thought my Ex Boyfriend would be back to me so quickly with your spell. You are the best and the world greatest Dr Kachi. if you're having broke up Ex Lover or your husband left you and moved to another woman, You do want to get Pregnant do not feel sad anymore contact: drkachispellcast@gmail.com his Text Number Call: +1 (209) 893-8075 You can reach him Website: https://drkachispellcaster.wixsite.com/my-site
Subbed to 500m rows…6+ inches of fresh, wet snow overnight.
15:50
Rows about 2:05-2:10 each
Broke dips up at 20-16/4-14/6-12/6/2
60/5’8”/157
141107: 12:53, ring rows vice dips
Mike A, a lotta good conversation on the compare to page. Hope Bill M, Kevin C, Joe Northside, Jim K and DS are still crushing it, wherever they are. Stacey clearly is!
Great work Jim...I thought the same thing while reading the compare to comments! They need to check in once in a while:)
M/48/6'2"/185#
Rx'd
10:54...compare to was 12:48
Nice! 2 min faster, 9 years later!!
Killed it!
Nice work Stacey!!
Awesome work!
Helps to have learned how to kip the dips...thanks all
19:51
Intermediate Option:
4 rounds for time of:
Run 400 meters (treadmill)
15 bar dips
Note: I hate running. Solution: Run more.
(TRX) ring dips from 1/2-squat
12:42
17:03
4 rounds
400 meters
20 jumping ring dips
Beginner Option:
3 rounds for time of:
Run 400 meters
20 jumping ring dips
14:30
Good work as always!
Rxd 20:50
24 cal bike
20 bench dips
x4 rounds
8:12
Scaled to
4 rnds
w/ 20# vest
400m run
20 push ups (ring dips were making my right shoulder a bit iffy, so I played it smart)
17:14
m/53/175
compare to--though not a fair comparison
4 rnds
500m row
20 ring dips
15:09
Nice work
Good call on playing it safe. I would have gone to push-ups vice dips if either elbow started playing up today.
Intermediate Option
On a TechnoGym Treadmill, 2% Gradient.
Dips on a bench with feet elevated at the same height.
12:32
RX no have rings so bar dips
16:42
No rings, subbed with parallel bar dips. Runs on air assault.
13:54.
4 rounds for time of:
Run 400 meters
20 ring dips
Rx in 15:48
sumo deadlifts 3 reps 100kg-3 rps 110-2 rps120-1 rps 130-1 rps 140kg- 2 rps 150kg-2 rps 160kg-2 rps 170kg-1 reps regolar deadlifts 178kg
Globo wod: If you don't have rings available sub dips on a TRX apparatus, or weighted bar dips, 12/20lb dumbbell. Subs for runs are 500m row or 28/23 calories assault or echo bike.
Champions Club Scaling Notes
RANT
Nothing to rant about
WORKOUT THEMES
Monostructural and gymnastics. Pushing without connection, end-range extension, using endurance to challenge our gymnastics stamina
SHORT MEDIUM LONG
LIGHT
x
MEDIUM
HEAVY
STAMINA SCALE
Mush everything together into 1 round
SPEED SCALE
Rest as needed between rounds
STRENGTH SCALE
Sub 2:00 run hold practice, or :00 ring push-up practice for dips
MY STUFF
9:06 as rx'd. Rings dips were kipping today and unbroken
GENERAL FEAR LEVEL: 7
That’s moving
I kneel before you, wicked fast bro!
Nobody beats Chris on running/bodyweight WODs
Make sure your shin is vertical Lincoln!
Thanks fellas. But every time I start feeling myself on a workout, I am reminded, lying on the floor at the end of it, the cost. CrossFit is the most humbling thing I know of.
Nice!
It appears to me that picture 2 and 3 in the sequence shown may be reversed. Anyone else see that?
