Ring Dips and variations
SWOD: Ring Dips 3 x max reps.
Metcon: Three rounds for time of:
-25 Wallball "2-fer-1s", 20/14 lbs to 10 ft target
-15 Knees to Elbows
For the SWOD, If you can not do ring dips, modify it by doing ring holds in the support position for time (similar to when we hold ourselves on the handstands). If needed, have a partner assist in supporting the rings to maintain hold or use bands when needed.
In the metcon, Double Unders is jumping rope involves the rope making two cycles around the body for each jump. Substitute 4 single jump ropes for every double under if this is a skill that still eludes you. Wallball "2-fer-1s" is a wallball toss to the target, but as the ball is in the air you do a second squat each rep. It takes a good deal of accuracy and coordination to get this one right. If you can not do "2-fer-1s", then do 25 Wallballs + 25 Squats.
Post reps and times to comments.