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
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