I did something different for a core lift today - Weighted ring dips - except I held the weight with my curled legs. I put the bar right behind my knee and my bent legs held it up. This was pretty awkward and I pulled something in my back doing it but at least I can say I have tried it now. I did 4 sets of 3 with 55 lbs. After that I did the following WOD form the Gymnastic sight:
A)•3 x 0:15's Back lever ( Tuck Position)
B)Ring Series:
•5 x ( 10 Ring Push up + 5 ring fly ) * Ring fly performed with straight arms!
•6 x ( 2 False grip chin up + 1 Muscle up transition) No dip will be performed, just a transition over the top of the rings
C)8-7-6-5-4-3
•Hang clean & Jerk @ 135lbs
•Burpee muscle-ups
As for the Hang clean and Burpee muscle-ups, it took me a lot longer than I thought, 17:00. My chest was toast when this was over.
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