Thursday, April 11, 2013
Ring of Fire
Warm up: 800 m run; 10 push ups, 20 pas thrus, 15 squats
Skill Focus: Ring & Parallel Bar work
WOD:
8 x 200 m (1 min btwn)
Rest 5 min
5 strict ring dips—bicep to ring
7 box jumps 24”/20”
9 hr push ups
6 RFT
Post the "average" of your highest and lowest 200 and time for score
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Ring of Fire
Warm up: 800 m run; 10 push ups, 20 pas thrus, 15 squats
Skill Focus: Ring & Parallel Bar work
- Beg: Holds on parallel bars
- Beg+: dips on parallel bars w/ bands (sets of 5)
- Int: dips on parallel bars without bands
- Int+: if you can do 5+ strict bandless dips on parallel bars, you
may move to rings and work on static holds - Adv: strict dips on rings with shoulder girdle set (sets of 5)
WOD:
8 x 200 m (1 min btwn)
Rest 5 min
5 strict ring dips—bicep to ring
7 box jumps 24”/20”
9 hr push ups
6 RFT
Post the "average" of your highest and lowest 200 and time for score
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