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Partner WOD for 9/10/2015

Last week, we started some extra work on upper body strength.  Most people either loved or hated the ring pushups/hand release pushups/regular pushups.  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.  Today, we will be working with ring dips.  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.  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

 

Join the discussion One Comment

  • Crimlaw says:

    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