Testing for Rings will be on Thursday!
Front Rack Lunges x10 steps
15 min to build
Muscle-ups
4×2-5 reps
50 Wave-offs (2-ct)
Last ring training
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Dawson, Corinne
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Mobility and Warm-up
Strength
Front Rack Lunges x 10 steps
15 mins to build
35# (WU) – 55# – 75# – 85# – 90# – 100#
WOD
Ring Support + Turn Out
5 Sets of 10-30secs
20 – 15 – 10 – 10 – 10
40 Wave Offs
Thanks Ingrid!!
Front Rack Lunges x10 steps
65-75-95-105-115-125
Weighted Ring Dips
3 x 35 (purple)
3 x 35
3 x 35
3 x 40 (purple 1)
3 x 40
50 Wave-offs
Front rack lunges *10
45#/95#/115#/125#/135#/155#
Rings
1 dip with 60#
5/5/5/4/2 body weight dips
50 wave offs
Front rack lunges x10
95-115-135-185
Ring dips x5
30-40-45-50-60×4
50 wave offs
Front Rack Lunges x10 steps
45-65-85-95-105-125
Ring Dips
5×5
Weighted Ring Dip x 3
20-20-25
50 Wave-offs (2-ct)
Thanks Kevin!
Front rack lunges x10
55-65-75-85-95#
Ring support holds
10 sec x5
50 wave offs
Front rack lunges x10
55-60-65-70-75-85#
Ring support holds
30sec x5
40 wave offs
Front Rack Lunges x10 steps
35-55-65-75-85-95#
Ring Dips x 5
Negatives
50 Wave-offs (2-ct)
Mobility & Warm Up
Goblet Lunges x 8 Steps
15, 20 , 25, 30 KB’s
Push Up Ring Support + Turn Out
5 Sets of 10 – 30 Sec
15,15,20,30,20
30 Wave Offs
Front rack lunges x10
65-85-95-105-115
Ring dips x5
Body weight x5 sets of 5
Weighted Ring Dips
20-20-20-25
50 wave offs