Buy In:

Press 3, 5, 7

WOD:

5 Rounds for Time:

30 Double Unders

10 Ring Dips

Cash-Out:

Planche with Knees on Elbows

 

For today’s buy in we are going to perform a Press.  The press is a great raw strength exercise for developing shoulder strength.  The movement is performed by standing with the bar in the rack position (bar placed across the shoulders, elbows down and slightly in front of the bar)   With a tight midsection, press the bar overhead with arms locked out.  There will be no movement from a leg or hip drive to lift this weight.   You will perform a 3 rep, 5 rep, or 7 rep max.

For the workout we are going to perform 5 rounds of 30 double unders and 10 ring dips.  The purpose of this workout is to focus on the dynamic stability and movement of the ring dip while your heart rate is elevated.  For some of us, double unders can fatigue the shoulders, which will affect the ring dips.  To be honest, the double under is most efficiently performed with little shoulder movement and a quick turn of the wrist.  Poor technique will make this workout harder than it should be.

For the cash out we are going to attempt a “Frog Stand” or a Planche with the knees on the elbows.  A Planche is a gymnastic stability movement.  This movement can be performed on the rings, parallettes or the floor.