Announcements: Today we will meet in the '62 Room to warm-up and brief the WOD.
Equipment required: Hang 4 sets of rings at the proper height for ring dips.
Warm-up and instruction: Matt will take half the group through ring dips (and scaling options) and Adam will take half the group through handstand holds (and scaling options). After everyone has had a chance to practice we will switch.
Today's WOD is a bit different, so read carefully so we can minimize confusion. It is a bit of a skill work day and a gymnastics day. The intent is to build the capacity to support your own body weight in various positions. Although there is not a time component for this WOD, you should minimize time between exercises and rounds.
|Five rounds NOT for time of - NOTE DIFFERENT LEVELS FOR DIFFERENT ABILITY:|
|Beginners (B) - Do the hold positions for 30 seconds, and no requirement to do follow-on max reps - work on building the capacity|
Intermediate (I) - Hold positions for 15 seconds, then do max reps
Advanced (A) - Hold positions for 30 seconds, then do max reps
30/15 second handstand hold (A, I), then
|Max rep strict HSPU without coming off wall from handstand hold (A & I ONLY)|
|30/15 second static deadhang pullup position hold (down position) (A, I), then|
|Max rep deadhang pullups without coming off bar from hold (A & I ONLY)|
|30/15 second hold at ring dip lockout (A, I)|
|Max rep ring dips without coming off rings from lockout hold|
Compare to: 10 FEB 2012
Post hold time and number of max reps per event to comments.