Daily score: 6
Workout:
A. Weighted eccentric only pull up clusters @21A0; 1.1.1.1.1x6; rest
20 sec/rest 2 min
35, 40, 45, 47.5, 47.5, 45
B. Eccentric only ring dips; accumulate 30 perfect reps to full depth
(control the full range of motion as slowly as possible)
+
20 min amrap:
Row 500m
10 toes to bar
Run 200m
10 burpee box jumps 20"
3rnds + 100m
The eccentric pull ups felt good until the 5th round, then it became difficult to maintain the one second hold at the bottom with out kinda dropping. Going back down to 45# felt a lot lighter...funny what a difference 2.5# can make. It took me a long time to do the 30 ring dips...strangely the first few were some of the toughest. These are definitely uncomfortable for my shoulders...but everything held up okay. The WOD was fun. It was sunset and just a gorgeous night to be running around. My row times were all about 2:04. Thanks!
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