Warm-up
Spend 2 minutes in Z1
Then, 3 rounds of
15 air squats
10 push-ups
5 strict pull-ups or ring rows (with a pause)
Mobility
Quick group mobility session
Strength
The Ring Dip – correct ROM and how to scale.
What is a Rx ring dip? What does it look like when completed correctly? What are some scaling options?
https://youtu.be/D-VaJ7QxV8U
A. Ring dip – complete 4 sets of 5 to 10 reps.
B. Weighted pull-ups – find a 3RM in 5 heavy sets
We don’t need no stinking barbells to get stronger. Like with most things in life, the more you put in, the more you invest, the more you are going to get out of it. So today, work hard for each rep, completing full range of motion to the hardest possible degree.
WOD
“Rugrat”
Every 4 min for 20 min total
15 hang power cleans (135/95#)
15 bar facing burpees
We are looking to really burn it down with this one. Go hard and fast every time. See if you can complete these rounds in 1:30 to 2:00. That way we can guarantee a 1:1 work to rest ratio. And with that much rest, you can keep pushing the limit. Find a weight that you can go unbroken with every time. Do not go too heavy because you are not allowed to put the bar down once you pick it up until after rep 15 is completed. Once it’s on the ground, get after those burpees. 90% effort the whole time.
