W.O.D. 7.11.14

Gymnastics Focus:

Eccentric Ring Holds (Advanced) Do three sets of eccentric holds on the rings.  Get a 24 inch box and set it about 2 feet in front of the rings.  Have the rings set about 30 inches from the ground.  Lay on the ground with your feet on the box and using a false grip, pull yourself to the rings and touch your chest with the rings.  You should be parallel to the ground at this point in time.  Hold this position as LONG as possible and resist gravity until you are completely extended at the elbow…at this point in time, try to pull yourself to touch the rings again.

Ring Rows (Novice) Three sets of 10 reps changing the angle of your body and challenging yourself or putting your feet up on the box for an enhanced stimulus.

For time:

Row 1000m

10 Back Squats 135/95

Row 500

15 Back Squats 155/105

Row 250m

20 Back squats 205/135

The athlete will have one bar and is responsible for loading the bar.

Quote:

"If you want to lift yourself up, lift up someone else."
–Booker T. Washington