Ring work: 10 minutes (levers, L-sits, skin the cats, light muscle-up technique, etc)
Strength:
Ring Dip: 5x3 - no weight, full ROM
Metcon:
AMRAP in 8 Minutes:
3 DB Hang Squat Clean
5 DB Push Press/Jerk
7 DB Burpees
Finisher:
Shoulder Mobility Work
1/13/10
WOD - 01/14/10
Skill:
Ring work: 10 minutes (levers, L-sits, skin the cats, light muscle-up technique, etc)
Strength:
Ring Dip: 5x3 - no weight, full ROM
Metcon:
AMRAP in 8 Minutes:
3 DB Hang Squat Clean
5 DB Push Press/Jerk
7 DB Burpees
Finisher:
Shoulder Mobility Work
Focus on technique, tightness, and ROM on ring work - do not burn yourself out before metcon; elbows pass below shoulders on ring dips; for metcon DB's should add up to 35% bodyweight and can only be released between rounds, never during a round, penalty will be enforced otherwise
Ring work: 10 minutes (levers, L-sits, skin the cats, light muscle-up technique, etc)
Strength:
Ring Dip: 5x3 - no weight, full ROM
Metcon:
AMRAP in 8 Minutes:
3 DB Hang Squat Clean
5 DB Push Press/Jerk
7 DB Burpees
Finisher:
Shoulder Mobility Work
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Hmm, elbows below shoulders? Sounds like just doing ring supports. Good thing it's not shoulders below elbows because then I might have to actually move.
ReplyDeleteOh, eat me, Nils!
ReplyDeleteChrist, one typo and you're all over my ass...
How do you do 7 DB Burpees? I can't hold 7 Dumbbells!!! I can barely hold 5 Dumbbells!!
ReplyDeleteSchmidt- 5 rds + cleans + jerks.
ReplyDelete8 rounds. That shit was mean, Quint.
ReplyDelete