Buy In:

On the minute every minute for 10 minutes:

2 or 3 Ring Dips.

WOD:

5 Rounds:

7 Thrusters 115/85

7 Burpees

200M Run

Rest 1 Minute before starting your next round.

Score each round individually

Cash-Out:

Ring Support 

 

For today’s buy in we are going to perform some volume training to improve our ring dips.  Every minute on minute you are going to perform 2 or 3 ring dips.  The goal is to get a high volume without going to failure.

For the workout we are going to score each round individually with a minute of rest between each round.  This workout is designed to be performed like a sprint.  The reps are low enough to move through each exercise quickly with no room for rest.  It’s going to hurt.

For the cash-out, we are going to play with ring supports.  A ring support is holding a position above the rings with your hands down and to the sides.  This movement requires and helps build awesome shoulder strength and core stability.

Results

• Scott posted on May 15, 2012
  Its not so much the burpee that worries me, as it is the 115# thruster!! My wrists hurt just thinking ...
• Vince posted on May 15, 2012
  OUCH!Burpees are not my friend.