Last week, we started some extra work on upper body strength. Â Most people either loved or hated the ring pushups/hand release pushups/regular pushups. Â But, it is a valuable way to gain upper body strength that we can use to better performance in pushups, shoulder to overhead movements, ring dips, and muscle ups. Â Today, we will be working with ring dips. Â We have done this skill work before, so either try to beat your previous time, or try a progression that is a little harder.
Today’s WOD is a partner WOD, so don’t freak out with the high reps. Â The reps will be divided between the partnership.
CrossFit Alloy WOD for 9/10/2015:
Gymnastics Skill:
Ring Dips
50 For Time
MetCon:
Partners For Time:
1 Road Sprint
400 Double Unders
200 Pushups
100 Toes to Bar
50 Burpees
1 Road Sprint
Post Times for each part of today’s WOD to Comments
Scaling:
Platinum: As written above.
Steel:
Partners For Time:
1 Road Sprint
300 Double Unders
150 Pushups
60 Toes to Bar
30 Burpees
1 Road Sprint
Brass:
Partners For Time:
1 Road Sprint
250 Double Unders or 500 Single Unders
100 Pushups (may be on knees)
50 Hanging Leg Raises
30 Burpees
1 Road Sprint
Bronze:
Partners For Time:
1 Garage Sprint
300 Single Unders
80 Pushups (may be on knees)
50 Lying Leg Raises
30 Burpees
1 Garage Sprint