Variations of runners pose with weighted twists
10 hang squat snatches
10 chest to bar
10 box jumps
Ring dips 3 rounds of max number of reps
Ring strict pullups 3 rounds of max number of reps
GHD situps, max number of reps
I thought this one would be easy but it took me longer than yesterday’s WOD. I completed in 21:41 using 95# for the snatches and a 24″ box jump. For me, anytime the Oly lift includes a squat it is a gasser and when coupled with box jumps and burpees…I shoulda known…
I really want a muscle up, bad, so I figured false grip pullups along with deep ring dips would be good to help build the muscles that I will need to complete a muscle up. I did about 8-10 ring dips each time and 4-6 pullups each time.
GHD work was just that; trying to get used to leaning backwards as far as I can and complete a situp.