A. Ring Dips
Beginners: Assisted support hold x 20 sec(remember that with a support hold, the hands must be turned outwards) x 5 sets; rest 1 min.
Intermediate: 1 negative x 5 sets; rest 1 min
Advanced: @ 32x1, 1-10 reps, x 5 sets; rest 2 min. The tempo is only for those who are very advanced with their ring dips.
B. 400 meter run
12 Overhead Squats 75/105 lbs
Rest 3 min
4 sets
Beginners: Do 200 meter run and reduce the weight on the Overhead Squats.
C. If there is time, practice Handstands or Front Levers.
I think I probably could have gone up on my weights for the OHS... granted, I wasn't about to admit that in the middle of my set.
ReplyDeleteDid this at home on lunch break. I could only manage between 4-6 reps at that cadence. I didn't really time the met-con but including the rests it took about 20 min.
ReplyDeleteGreat job on your first WOD at Flux Lisa and Jill !
ReplyDeleteHope to see you again soon.
Did you stay consistant with your times for each set Mike?
- Mieka
I actually dropped down in time with each one, somehow. My first few I think I took too long transitioning and on my last one I just pushed through all the squats. I went down a full minute from my first to last one.
ReplyDeleteIt feels like it takes a round or two to get the groove for the overhead squats. For me anyways. I few people mentioned they felt the same way on Wednesday.
ReplyDelete- Mieka