by Mark Divine
Metconia
Jan 31 2012 in Workouts by Mark Divine
Baseline: ROM Drills. 10 rounds: 5x wall ball, 10x push ups, 15x air squat.
Work Capacity: 5 rounds for time of 15x Ring Dips, 30x KB swing (55/35#), 45x Double Unders
Durability: 2,000M row at fast pace. 50 x GHD sit-ups. Active Stretch or short warrior yoga
Equipment: Dip bar, Pull-up bar, KB, Jump Rope, rower. Train hard, stay safe and have fun –Mark Divine
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If rings are not available, what is the equivalent on bars for the dips?
x3
subs are on the cf website
Hi all: It’s been a tremendously long time since I posted. I took a 5 week break towards the end of the year, and have been playing catch up since, lol. Still working extreme. I don’t know if Capt’n Blue is still on here or not, but I promised him I’d post some picts after reaching my goal. I maxed out at 123 lbs. 15% body fat. I could have lifted heavier, but started feeling like a tank. My goal was to see how low I could get and maintain intensity of extreme workouts. I hit it. I’m now 108 lbs. at 10% body fat. Strength hasn’t been compromised at all, however, endurance can be a challenge if I get less than 8 hours. The greater the deficit, the more challenging the endurance. Anyway, that’s the stats. My picts are on: http://www.tightbodybootcamp.blogspot.com If you know Capt’n Blue tell him would ya? He owes me picts, too! Keep up the good work!!! Coach Divine, you’re totally AWESOME!!! Hooyah!!!!!
Thank you sir – this was one classic WOD! One of my favorites!!