Monday 170619

Posted by | June 18, 2017 | WODs | 20 Comments

  • Interested in getting chiropractic care right here at PCF? Schedule here!

  • RX’d

    Level II

    Level I

    A.
    Three sets of:
    Deadlift x 6-8 reps @ 2011
    Rest 90 seconds
    Ring Dips x Max UB Reps
    Rest 90 seconds

    B.
    Three rounds for time of:
    500 Meter Row
    15 Push-ups
    25 Kettlebell Swings (53/35)

    A.
    Three sets of:
    Deadlift x 6-8 reps @ 2011
    Rest 90 seconds
    Box Dips x Max UB Reps
    Rest 90 seconds

    B.
    Three rounds for time of:
    500 Meter Row
    10 Push-ups
    20 Kettlebell Swings (53/35)

    A.
    Three sets of:
    Deadlift x 6-8 reps @ 2011
    Rest 90 seconds
    Push Ups x Max Reps
    Rest 90 seconds

    B.
    Three rounds for time of:
    400 Meter Row
    10 Push-ups
    20 Kettlebell Swings (53/35)

    Coach’s Note:

    Part A.
    Deadlifts:
    *All three sets are “working” sets so take a few warm-up sets to get there before counting your first set.
    *If you hit 8 reps at the tempo then go up in weight!
    Ring Dips:
    *Max UB Reps means that you do one unbroken set and do as many as you can each set
    *If you don’t have ring dips, you can use a band or toe tap out of the bottom. Another option is to do stationary dips or box/bench dips. Normally I’d recommend you do push-ups as an option but since they are in Part B today, let’s choose one of the others.
    For Recommended Reading and notes on Part B go here.

    20 Comments

    • John S. says:

      So many new dads this year and a bunch of my Patriot and Potomac pisos who have kids — happy Father’s Day to all. So many blessings.

    • Joe A. says:

      Part A:
      Deadlift: 225# x 6 reps per round
      36 Strict UB Ring Dips (13-13-10)

      Part B: 11:43 Rx

    • Alex W says:

      Deadlift:
      275×1×8
      305×1×8
      325×1×7

      Strict Ring Dips:
      45 total (18, 15, 12)

      Metcon:
      10:03 Rx

    • Mikey B. says:

      DL: 315
      UB RD: 17-17-13=47
      Metcon: 11:30 Rx

    • K-Nay says:

      A: 185 / 40 kipping RD (15-13-12)
      B: 10:44 @ L2 w/ Russian KBS

    • Mark M says:

      Happy Father’s Day to all the Patriot Dads.
      A: 225; 41
      B: 8:54 rx.
      Fun Saturday with our team and a couple other PCF teams that were kicking butt at Flex on the Mall. The cramping, dehydration, and severe delayed-onset muscle soreness today was worth it. Great opportunity to hang with a stellar crew of people for the day – including “the competition” JP. 🙂 Lots of memories made.

    • Brad W. says:

      I don’t know about you guys but I’m going to do 30 kettlebell swings just to keep the streak alive.

    • John S. says:

      DL: 235 w/ 34 dips
      MC: 11:49 w/ 500 m runs, Rx else
      Pretty sure it was tougher to row.
      Great job Mall Flexers

    • Paul says:

      DL: 315

      Strict Ring Dip: 43 or so

      Metcon: 9:59 rx

    • LJ says:

      Good work guys. I know lots of rowing and pulling/pushing lately ! This training is gearing us up for testing a benchmark, “Jackie,” next week. Hope to see some PRs!

    • Mark M says:

      How many kettlebells are in Jackie again?

      Just kidding 😉

    • LJ says:

      @Mark M — Fair fair ! Grip strength for pulls, rowing and explosive hips for thrusters. There’s a method to the madness 🙂

    • Mark M says:

      I know…I know…just giving you a hard time.

    • Shane says:

      DL-365 (all three rounds 6 reps)
      RD-72

      Metcon-9:31 RX

      Wow!!! Brad W and Mark taking cheap shots at coaching… Guns blazing this Monday morning.

    • Megan says:

      DL – 145(8), 155(7), 165(6)
      RD- worked on kipping. Thanks Gretchen and shirtless Mike (new summer nickname) for the tips!

      B- 11:02 @400m run, else rx

    • Tony says:

      Dear Shane and Mark:

      Deadlift: 405 for all 3 sets. As Shane has famously said, “you had a number and you didn’t beat it.” I had that number in my head before I walked in and saw your pathetic 375. Thanks for letting me keep part A easy. The hardest part was regretting not shaving my calluses. No belt, gloves, clown suit, etc. just good ole fashioned 1970s head and wrist bands.

      Mark – I know I know you did your ring dips with 405 around your neck. I can’t beat that.

      Metcon: 9:26. Too much gel in your hair Shane. It slows you down.

      Mark – I have no excuses. You crushed it. Better with age I guess.

      Shane – were your dips all strict? If so impressive. I was 15/12/10 but opted not to Kip once I couldn’t do strict any longer.

    • Mark M says:

      Tony – this is the kind of post I can get behind. Keep up the good work in the gym and on the blog. Also thank you for not pointing out my deadlift weight. In the spirit of making excuses, my back was a little tender so I didn’t want to push it too hard. Even if I did want to push it, I wouldn’t have gone for 405.

    • Travis says:

      DL 315
      Strict ring dip – 52
      Metcon – 10:01

    • Shane says:

      Tony-Kipping ring dips. Doubt kipping gets you to 55. Great deadlift and Metcon score btw. I’m pleasantly surprised. In my defense (Andrew gives zero sh*ts anymore, so I have to defend myself), it’s hard for me to take the top spot 95.86% of the time. Sometimes a blind squirrel finds a nut. You are the nut in that analogy btw.

      Doesn’t make sense and it does… ^

      This is Tony after rereading 5 times, see link.
      https://goo.gl/images/MkyS0J

    • Cristy B says:

      DL: 125
      UB RD: 12+10=22
      Metcon: 12:54 Rx