WOD: Tuesday, 1 April 2014
Basic 4 before class
3 sets of max STRICT Ring Dips (see coaches notes). Do weighted STRICT Ring Dips if you can complete more than 8 reps.
Follow up your last rep with an isometric hold in the support position on the rings for 20 seconds
12 KB C&J @ 24/16 kg
8 Toes to Bar
KB C&J @ 16/12 kg
KB Swings AHAP
Explosive Knee to Chest Sit Ups
Strict Ring Dip – start with your weight supported (feet on the ground) in the lowest dip position possible. Lift your feet off the ground. From the dead hang press up into full lockout and slowly return to starting position. Put feet back on the ground and pause 1 second. Repeat.
Support position – arms locked out, hands externally rotated to 45 degrees. Engage shoulders (pull shoulder blades down)
K2C Situps: start lying down, hands on the ground behind your head. Sit up, pulling your knees into your chest and grab your ankles. Lie back down. Repeat.
0600 – WOD
0915 – WOD
1700 – WOD
1730 – Weightlifting Club
1830 – Movement
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