Ring Dip. Notice the turn out at the bottom.
Hold at the top
Hold at the bottom
Conditioning: As many rounds possible in 15:00
- 10 Ring Rows
- 30 Hollow Rocks
- 400m Run
Post times to comments.
Wednesday 6.06.12
Videos from crossfitgymnastics.com:
Strength: Ring Dips - 2 reps on minute for 10:00. Go as deep as possible and try to hold the bottom and top positions for at least 2 seconds. Scale up or down as needed.
Conditioning: As many rounds possible in 15:00
- 10 Ring Rows
- 30 Hollow Rocks
- 400m Run
Post times to comments.
Conditioning: As many rounds possible in 15:00
- 10 Ring Rows
- 30 Hollow Rocks
- 400m Run
Post times to comments.
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METCON-2 rounds + 17 hollow rocks
ReplyDeleteSWOD: red band dips on rings/ 3 unassisted dips on parallel bars
ReplyDeleteMetcon: 3rds + 10 ring rows, 30 sit ups (sub for hollow rocks) + about half the 400m run
17:30; 5 rds, with box at ring height
ReplyDeleteSWOD: 4rds @ 16:55 Rx'd
ReplyDeleteSwod: ring dips with orange band
ReplyDeleteMetcon: 3 rounds
2 ring dips+3 chest to ring pull ups
ReplyDeleteAMRAP: 4rds in 15:45
Swod: ring dips w/ one knee on one strap of skinny black band, almost there...
ReplyDeleteMetcon: 3 rds in 16+ minutes...really need to work on my hollow rocks :(