10/27/2020

SKILL

3 SETS FOR QUALITY

:20 Ring Support Hold

:20 Bottom of Ring Dip Hold

3-5 Negative Ring Dips*

*Jump to support, slow negative down.

(No Measure)

WOD:

5 ROUNDS FOR TIME

15/12 Cal Bike

10 Strict Ring Dips or Box Dips

20 Alt. DB Hang Power Snatch RX (50/35) CFC1 (35/20)

ADJUSTING

*Reps, Loading, Volume*…

Volume -- The biggest place we need to be mindful of volume is the Strict Dips. This is a challenging movement for all and

it might be a new movement for some athletes. If this is the case consider scaling these individuals down to 5 reps on the

rings and 5 reps on boxes or with Push-Ups to still get the press volume just at a lower difficulty level! You can also give

some of your intermediate athletes an option to complete between 5-7 reps so they can go by feel each round.

*Movement Adjustments*...

Ring Dip -- Athletes can perform Box Dips, DB Deficit Push-Ups, or even a slow DB Strict Press.

Bike -- If unable to Bike, athletes can complete 20/15 Cal Row, 15/12 Cal Ski, or a 200m Run.

DB Snatch -- Sub for Alt. DB Hang Power Clean or 10/10 SA KB swings (10/arm). If the athlete cannot hinge have them

sub for 10/10 SA DB Push Press.