Tuesday’s WOD 10/9/12

Buy In:

You can always find a smile on Christy’s face…even during a WOD

Ring Dip Volume Training
8 Minutes
4 Per Minute

WOD:

5 Rounds for time:
20 Wallball (20/14)
20 Kettlebell Swings (53/35)

Cash-Out:

Plank
3 Minutes

For today’s buy in we are going to perform ring dip volume training. That means we will perform between 1 to 4 reps (or more if necessary) per minute for a total of 8 minutes. The goal is to perform easy, quick reps without going to failure. Over the course of 8 minutes, we should find that we have a good volume without overtaxing our muscles.

For the workout we are going to perform a 5 round couplet. The movements are a squatting/pushing movement and a pulling movement. In both cases we are looking at “core to extremity” movements where the hips are driving the action. Both of these movements will also require a strong midline to maintain good position to transfer power. Remember to keep your abs braced and back extended.

For the cash-out we are going to hold the plank position for a total of 3 minutes. Feel free to do this in one set or many sets.

Results