Strength/Skill Work Ring dips: 4 sets of max reps in 30 seconds at the top of every 4 minutes. Use enough assistance to hit 15-20 dips in the first round. Post first round and overall reps to comments.
WOD
90 seconds row for max calories
30 seconds rest
60 seconds max rep kettlebell squat clean, left arm
30 seconds rest
60 seconds max rep kettlebell squat clean, right arm
30 seconds rest
30 seconds max rep toes to bar
30 seconds rest
Complete 3 total rounds.
When writing this WOD Shanna muttered: “Daniel is coaching the 5 and 6am… I’ll show him” She then proceeded to write a chart for 90 minutes, rested 30 seconds, picked exercises for 60 seconds, and laughed maniacally for 3 minutes.
Just look at the chart on the board when you get in… Good luck!!
“Shanna’s theorum.” Tested at 5 a.m. this morning and found to be true, this newly discovered mathematical theorum demonstrates the relationship between a workout requiring a chart as big as the whiteboard to map out (A) and the workout requiring 3 coaches to run it (B), and given that relationship, the probability that the WOD participants will become mentally confused. Simply put, the theorum can be expressed thusly: A + B = FUBAR.
Shanna, you rock. I have always wondered how you “did it,” and now it sounds like you’ve taken “it” to a whole new level. You rock beyond belief. By the way, when does your action figure come out?
i am still waiting for the “WWSD” (what would shanna do) tee-shirts.
Shanna, do you have tights to go with that cape?
Shanna and Corey, Any tips on correct positioning of the kettlebell during the squat clean so that I don’t end up with giant black and blue bruises on my upper arms? I was so sweaty that the bell just kept flopping over and banging on my arm repeatedly. Jana mentioned that you’d coached her about correct wrist positioning. Thanks.
Correct positioning is the hand/thumb to the collarbone to create a triangle against the ribs for the bell to sit in.
Unfortunately the only way to avoid bruises is to not let it slam into your arm. Not much to cue there. You simply absorb the weight gradually and not let it slam down. Similar to not slamming the bar into the back of the neck on the bear complex or landing softly on the box when jumping. Clean like a ninja.
I love so much about this post and these comments that it’s hard for me to contain myself – and I didn’t even DO today’s WOD. Definitely need the WWSD shirts!!!!! This Kool-aid tastes great!
My head still hurts from trying to figure out that chart from this morning haha. My apologies to the 5 am class for having to stop the workout and re-figure everything out.
Daniel, you deserve some kind of medal of valor for even *trying* to run that WOD at 5 a.m. As Monty Python would say, “MY BRAIN HURTS!”
I have so many bruises on my arms — I definitely need to practice my ninja technique!
Name score kb# ring dips/rd 1/total
aiden 138 18 38 purple/red
carly 156 20 58 purple
betsy 135 18 45 red
tom 198 35 57
amanda 146 18 15/55
david 161 35 56/red
peter 130 18 22/blue
jana 169 18 10/61/red purple
becca 183 25 15/57/purple
lisa 148 15/18 43/purple red
katie 184 26 15/62/purple red
MCK 158 18 67 red
mark 165 25 54 purple
heather 141 8 45/purple/blue
jen l. 148 26 13/48/purple
marin 146 18 13/48
julie 199 26 13/48
redfoot 145 25 13/51
tina 149 18 15/51/red
amy h. 130 18 9/40/red
brook d. 130 18 17/63/purple
jamie c. 157 30 37 purple
sarah s 153 9 10/40/ ring supports
franklin 111 36 5/4/5/4
mike 183 35 19/58
jess t. 142 15 12/10/11/9
brian c. 183 35 40
sean 160 53 71
jamie h 158 26 47
anthony 172 35 16/47/purple
brian t. 157 35 13/42/red
hans 147 30 41/red/red
daniel t. 222 35 39/blue
miah 163 30 67/red/purple
Dean 152 20lbs 11/32 purple
Shannon 200 30lbs 40 purple
Mike H. 179 R-35lbs/L-26lbs 15/43
Shanna 202 30lbs 14/48 purple
Taye 212 18lbs 17/45 2 purple
I too have bruises on my arms and admit I neither breathe nor clean like a ninja.
so proud of my girlfrand……wowsa
I hate missing this stuff. Couldn’t y’all just do boring wods when I’m out of town?