Wod Wednesday 10/19/16

1.      Warm Up:

Coaches’ choice

2.     Skill strength:

Weighted strict ring dip 1-1-1-1-1 reps

 3.     Wod:

2 k row for time

Option 1:

Weighted strict bar dip 1-1-1-1-1 reps

2 k row for time

Warm-up the dips by doing a few sets with progressively smaller bands. The first working set should be challenging, even if it is 2.5 pounds. Try for the heaviest weight in the 4th and 5th sets. If unable to add additional load, try to do one dip each set continuing to use the bands.

Option 2:

Weighted strict chest-to-bar pull-up 1-1-1-1-1 reps

Weighted strict ring dip 1-1-1-1-1 reps

2 k row for time

Warm-up by doing a few progressively heavier sets of two or three reps. The first working set should be challenging, but not near your limit.  Use the same warm-up and progression for dips.

 

Posted in WOD

5 thoughts on “Wod Wednesday 10/19/16

  1. First time on the 2000m Row — 8:40
    Ring Dip – 5×2 (red band) …. Not a fan of ring dips, but one day I WILL be able to do these without bands!

    Like

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