Fitness - Ring Dips & WOD - 4/02

Focus: 4x8-10, weighted ring dips
4x8 - 16 Kg added

WOD: 10 rounds of:
AMRAP in 1 minute of 4 BW dead lifts, 8 v-ups
1 minute rest

Score/Time: 31 rounds
Calories burned (including focus & WOD): 708

I actually went above prescribed and instead of using BW (91 Kg - 200#), I went at 105 Kg (235#). This was pretty brutal. Myself and one of the other trainers, Matt, determined that being able to hold a 3 round average per minute of work would be a pretty good effort.

We did a lot to push each other and staggered our starts (he worked while I rested and vice versa) so we could give encouragement.

Towards the end, my ass was on fire and my abs were cramping up but Matt kept me pushing hard. In the end we both ended up with 31 rounds, we both got 3.5 rounds in the first two minutes of work.