WOD Tue 12/Jul – Rings
July 12, 2011 § 1 Comment
Another ring day – like on Friday. No metcon though….
Warm-up
- Sun salutation 6x
- Abs rollout 8x
- Frontweight Lunges 5each@24kg
- Overhead lunges 5each@24kg
- Front squat 10@24kg
- Overhead squat 5@24kg
- Superdog 5each + 10each @ 2kg
- Mule kick 5each
- ConCon Leg-Raises #3 1×20
Ring hold
- 10/15/20/25/20/15/10sec
They are getting easier. 25s does feel like a long time though…
Ring push-ups
- rings at knees 5
- rings mid shins 5/5/4
Failure on the last one’s – more difficult than regular push ups (longer ROM, stabilisation)
Ring rows
- rings at hips
- horizontal (knees bent) 8/8/8
- vertical (hip bent) 5/5
The horizontal one’s are easy. Not sure about the vertical one’s: I thing one can cheat easily by bringing the hip up. Also I don’t have full ROM there
Dips 5/5
- wide grip
- superset with previous
Wanted to to 3×5 but was exhausted. Cant go as far down on wide grip as I can on narrow grip
Push-ups 3×8
[...] Good increase from last time, 5sec across. Was easy til 25, but 30 and down was [...]