Friday, March 30, 2012

Buy In


For quality (not time):
3 x 5 Ring Dips


Beginner: Keep rings low and use bands.
Intermediate: No bands.  Clean reps with full depth and solid lockout at the top.
Advanced: Go as deep as possible.  Hold 5 seconds at the bottom of each rep.  Raise rings high to allow for perfect hollow body position throughout movement.  Turn hands out at the top in support position.

A WOD


5 Rounds for time:
5 Back squat @ 1.25 x bodyweight (men)/.75 x bodyweight (women)
30 abmat situps

B WOD


5 Rounds for time:
30 Air squats
30 abmat situps


Cash Out


Foam roll quads and lower back