Thursday 3.31.16 – ring dips and subs

 In W.O.D.

Try to work different subs (substitutions) for movements like today’s Ring Dips before using a band.  If you do not have the strength to do Ring Dips without a band, then you need to work that strength in a substitution of that movement where you can maintain proper positioning.  If you don’t have Ring Dips, build the ring push up.  If you don’t have ring push ups, work towards a full rx’d push up, etc.

Skill:  Ring Dips 4 x max reps

*Performance:  Muscle Ups, Fitness Rx’d, Health:  any scaled version of Ring Push Ups or Push Ups

Conditioning: AMRAP for 13:00:
– 5 Power Cleans (Performance: 185/135#, Fitness:  135/85#, Health: 95/55#)
– 10 KB/DB Presses – 5/arm (AHAP)
– 15 Hollow Rocks

New Compound Boot Camp sessions begin Monday, April 4th, 2016.  4-Week Fitness Program.
Contact Erica Ellingson at

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