February 5th, 2016


Today’s WOD

A.   Front/Back squat – take 80% of your score from Monday, then go every 2:30 x 5 sets, 3-5 reps

B1. Ring rows @ 2111, x 8-10 reps, rest 20 sec

B2. Side plank x 30-40 sec (each side), rest 20 sec x 3


Alternating EMOM x 12

Min 1 – 10 ring dips

Min 2 – 10 T2B

Min 3 – 15 Russian KBS @ 2/1.5


– For the ring dips scale in the following, if you don’t have your push up from the floor continue to use a box and try to get lower. Think about the distance between your hands and feet. If the jump from 30” to 24” is too much use a plate on the floor to split the difference. Once you can bang out some strong push ups move to doing dips on the matador or between two boxes. Ring dips should be reserved for our top athletes that have the strength to perform multiple sets of dips on a stationary object.

– Make ring rows appropriate for whatever level you’re at…too easy? Elevate your feet, add weight etc

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