Fitness - Weighted Dips & Circuit Training WOD - 11/24

I got over 8 hours of sleep last night and woke up feeling truly replenished. Although, that little discomfort in my lower back is still present.

Today's focus was weighted dips. 5 sets of 3 working up to as heavy as possible on the last set.

Focus: 5x3 weighted dips
1x3 - 24 Kg (53#) added (ring dips)
1x3 - 24 Kg (53#) added (ring dips)
1x3 - 32 Kg (70.5#) added (ring dips)
1x3 - 44 Kg (97#) added (dip stand)
1x3 - 48 Kg (105.8#) added (dip stand)

These sets of three were pretty easy. I would have kept gong up but we were out of time and had to move onto today's WOD. It felt really good to go at these with a lot of weight. It's the most I've ever added and my final set went up without even slowing me down. I would have liked to try 56-60 Kg, but as i said we had to move on. Next time we do sets of 3 on dips, I'll look forward to going heavier.

WOD: 3 rounds of:
1 min. of weighted step ups - 24"box/40# dumbbells in each hand
1 min. of ankles to bar
1 min. of weighted sit ups - 20# med ball, keeping it overhead
1 min. of one arm kettle bell swings - 24 Kg bell (53#)
1 min. of bent over dumbbell row - 24Kg bell (53#)
1 min. of rest

Score: N/A
Calories burned (focus & WOD): 617

This was a brutal circuit. I went hard, pushed myself and kept a pretty intense pace throughout the whole thing and was sweating my ass off halfway into the first round. I was dripping by the end of it.

I tend to like circuits like these because it's easy to motivate myself. Just keep saying one more rep, one more round, one more minute etc. Anyway, nothing like a full body circuit to start the day.