russian dips

09 Nov 2016 – WOD

WORKOUT OF THE DAY

A) Conditioning: Row

7-10 rounds of:
250m @ Max effort
- Rest 90 seconds - 

(Time cap: 25 minutes)

B) Gymnastics Conditioning

If your best set of unbroken muscle ups is between 10+ reps:
Complete 4 sets of 7 unbroken muscle ups with unlimited rest

If your best set of unbroken muscle ups is under 10 reps: 
Complete 5 sets of 3-5 unbroken with unlimited rest

If you do not have muscle-ups, complete either:
5 sets of: 3-5 Russian dips
OR
5 sets of: 3-5 Ring dips

C) Bonus Gainz: Posterior Chain Development

Prowler push: 2-4 x 2 lengths of astro-turf - Heavy as possible

03 Aug 2015 – Bar Muscle-up Skills

A) Gymnastic Skill: Bar Muscle-up

B) Conditioning
B1) In 12 minutes get as far as possible:
1, 2, 3 Bar/Ring Muscle-ups
2, 4, 6 Front rack lunge (70/45 kg)
OR
2, 4, 6 Ring/Russian dips
2, 4, 6 Front rack lunge (50/35 kg)

B2) "I go, you go" - 6 minutes to get as far as possible
20m, 40m, 60m Shuttle sprint
'Resting partner' must hold a plank position

- P1 completes a 20m shuttle while P2 holds a plank. P2 then completes a 20m shuttle while P1 holds a plank
- P1 then completes 1 x 40m Shuttle, while P2 holds a plank. P2 then completes a 40m shuttle while P1 holds a plank