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Wednesday 10/4 WoD

3
Oct

Wednesday 10/4 WoD

SKILL/STRENGTH

FITNESS
Ring Dip Development: 15 minutes

Choose one and perform: 7 x 3-5

1) Strict Ring Dip @ 31X1 Tempo
2) Strict Ring Dip
3) Box Dip
4) 0:05-0:10 Ring Support + 0:05-0:10 Dip Support

Notes
Regardless of which exercise the athlete performs, the emphasis is on submaximal sets with perfect mechanics. The athlete should always break their sets well before failure.
1) 31X1 = three seconds down, one second pause, accelerate up, one second pause, turning rings out and exaggerating lockout.
2) Athletes still pause at bottom and lockout, but the eccentric, while controlled, is not on a distinct three second tempo.
3) Athlete should aim for the slowest negative possible, and emphasize control all the way to the very bottom of the range. Make sure athletes focus on quality and duration of reps over quantity of reps.
4) In ring support, athletes should actively push down and turn rings out. In dip support, athletes should maintain tension, not “rest” or “hang” in the bottom of the dip.

PERFORMANCE

Alternating EMOM x 14:
– 5-8 Kipping/Butterfly Ring Dips
– 30-50 Double Unders

 

WOD

FITNESS

AMRAP 9:
15 Deadlifts, 205#/155#
15 Sit-Ups (feet anchored)

GEAR: 2.5

SCALING GUIDE

  • Deadlift: Athlete should be able to complete each round in no more than three sets with short breaks. Scale load accordingly. For athletes who cannot/should not perform high rep deadlifts under fatigue yet, scale movement to RDL or deadlift from box.

PERFORMANCE
AMRAP 9:
15 Deadlifts, 245#/165#
15 GHD Sit Ups or Wt. V-Ups (15/10)

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