Congrats to everyone who improved on their ring dips in the month of February! Keep in mind that ring dips are something that you have to continually work on regularly or you will lose the strength. Make sure to continue to do them in your warmup! If you come 3 days a week, that is 90 dips per week plus anytime that they are in the WOD. You are setting yourself up for success and you can only get stronger this way!
Best Men score – Steve – 26
Best Woman score – Jackie and Deanna – 11
Best improvement men – Amrit (6 reps)
Best improvement woman – Jackie (6 reps)
Average improvement – 3 reps
Keep working on those Handstand Pushups, you have two weeks left to improve!
Today’s Workout
Buy In – Jump rope technique for 1o minutes:
200 Double unders, 100 Backward skips or work on getting your first double under!
* Focus on a quick rebound jump (your jump should be the same as your single skip)
* Keep your arms in close
* Initiate spinning the rope in the wrists vs the shoulders
Before the workout – complete MWOD:
* Two minutes opening up the hip and groin against the wall
* Two minutes each leg doing sweeping/roaming Pigeon Pose
* Two minutes Working on opening up chest with rolling out thoracic spine with foam roller or lacrosse ball
* Two minutes per side working on front rack position with band
WOD – “Barbella”
This is a barbell complex that works “on the minute” and will help refine several movements in one. Work on precision and speed as opposed to scaling the weight too high. Each minute on the minute for 8 minutes you will complete:
- 3 hang power cleans (75/115)
- 3 push presses
- 3 overhead squats
Zone 4 – scale to 65/95
Zone 3 – scale to 45/65
Zone 2 – scale weight as needed
Zone 1 – scale exercises as needed
Cash Out – MWOD
* 1 – 2 minutes per leg in Couch stretch
* 1 – 2 minutes per leg in a hamstring stretch with band (contract and relax)
* Roll out shoulders with lacrosse ball
* Spend a few minutes stretching out the shoulders with a band
