Aug 10, 2014

Monday 14.08.11

Main WOD
12 min AMRAP

- 15 Ring Dips
- 12 Pistols (alt legs)

Optional Skill Work
- 75 reps of Single-Double Unders

Post loads and results to www.ironmajorcrossfit.com
 

Coach's Notes. Standard start times of 0545, 0630, and 0800. Warm up prior and be ready to 3, 2, 1...Go!

WOD: Your triceps are going to blow up on this one. If you know how to kip with ring dips, then start early. Ensure that your shoulder touches the rings at the bottom of each rep while also ensuring you achieve full lock out at the top.  Put last months pistol work to good use and try to push your self to go Rx through a relatively low rep count (6 per leg).

Scaling: Use a band for the rings dips. Grab a CF veteran and have them show you how to loop a red or purple band through the rings to assist you on the way up. For the pistols, ensure you roll out your ankles and hips to maximize your range of motion (ROM).  Watch both videos for scaling options and tips.
Skill: Similar to last week, use the rep scheme given to build body awareness with the rope.  Work on achieving a good "flick" start with the wrists to get the DU machine going.  Check out the double under video here for tips.

3 comments:

Ross said...

IMCF SD DET

6rds + 5 ring dips scaled pistols

Jimmy Chen said...

IMCF Sill

Did 5 rds + 3. I don't know about anyone else, but the biggest detriment for me was "strap burn" on the rings.

ROBERT KINNEY said...

8 + 16 (jumping ring dips)

I had to sub ring dips in the 5th round...my shoulders and hip flxors a re thrashed!