Skill Focus: Strict Pull ups & Strict Dips
Warm up as needed and. . .
Dead hang/weighted pull-ups 3, 3, 3 x 4 rest :15 s between 3s and 1:00 after set of 9 (so do a set of 3, rest 15 secs, another set of 3, rest 15 secs, third set of 3, rest 1 min – do this four times).
Strict/weighted ring dip 3, 3, 3 x 4 rest ::15 between 3s and 1:00 m after set of 9 (same tempo structure as pull-ups)
Folks still on the dip stations can work on stability on rings WITH PARTNER, if coach feels appropriate.
WOD:
400m run
25 swings 70/53
400m run
25 box jumps 30/24
400m run
25 swings
400m run
Post PU & Dip wgt if used/time for score
Congrats and big shout outs to Coaches Kevin, Kim and Antonio for completing the CF Gymnastics cert! I bet we're going to see some cool moves/cues popping up in the programming. . .
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Yep, didn't take long. Good stuff already, improved progressions for dead hang pull ups
