Tuesday 10.25.11

Warmup:
3 Rounds of:
-10m burpee broad jumps
-5 Pullups
-5 SHDP w/ 70# kb

SWOD:
Deadlifts: 245x3, 285x3, 345x3, 385x3, 425x3 (PR)

My deadlift continues to be the one lift that always feels solid for me.  I'm sure I'll be feeling this in my back tomorrow, but I was pretty happy to being doing over 400# for multiple reps.  I'm hoping to hit 500# by the end of the year for a single rep!

Metcon:
4 Rounds for Reps of:
-Max Reps Ring Dips
-Max Reps Ring Rows
-15 Toes to Bar
-250m Row
15,10,8,7 Ring Dips and 10,7,7,7 for Ring Rows = 71 Total Reps

Typically I try to move through a workout as quickly as possible, but today I was completely focused on full range of motion, quality reps on the dips and rows.  For the ring dips, I didn't allow myself to kip at all, and made sure the top of the ring hit my bicep each rep.  For the ring rows, my feet were elevated to the height of the rings, and I made sure that my hands were able to pull all the way to my chest each rep.  I was happy with the ring dips.  Ring rows are still a bitch! I think my total WOD time was somehwere in the 17 minute range.