3 rounds of:
10 Strict Ring Dips
Back Extension Static Hold, 30 secs
20 Cable Flyes
20 Single Leg Kettlebell Deadlifts, 16 kg
Rest, 1 min
3 rounds of:
10 Strict Ring Dips
Back Extension Static Hold, 30 secs
20 Cable Flyes
20 Single Leg Kettlebell Deadlifts, 16 kg
Rest, 1 min
October 13, 2016 2:58 AM
Completed | Rx'd
547th WOD
Result
Result
Completed | Rx'dNotes
Ring dips: 3 sec hold at top, 3 sec hold at bottom. Unbroken. 2x 16kg KB. Not timed.
Notes
Ring dips: 3 sec hold at top, 3 sec hold at bottom. Unbroken. 2x 16kg KB. Not timed.
Stats
WOD Count
547th
Work Performed
≈ 8,339 ft*lbs
Training Days
182 (2024)
History
1
Stats
WOD Count
547th
Level
Work Performed
≈ 8,339 ft*lbs
Training Days
182 (2024)
History
1
Achievements
Achievements
Milestone Reached
Deadlift
1,400 Reps
Movement Progress
Movement Progress
Milestone 700
Dip
657 Reps (+30)Milestone 1,800
Deadlift
1,443 Reps (+60)History (1)
History (1)
