Workout of the Day

WOD Tuesday 7/11/17

Gymnastics:
a. 5x3 False Grip Ring Pull-ups @ 3-2-1 Tempo. Set up false grip, free hang, flash at the bottom, pull so thumbs touch chest, hold for 2 count, negative for 3 count. Scale to 5x3 chin-ups on bar with same tempo. Use band to assist tempo work, or ok to scale to 1-2 reps. Will work to get 5 sets of 3 in a row.

b. 5x5 Ring Dips @ 311 Tempo. Complete the dips with a 3 count negative into a deep dip position, drive out from the bottom with force, lock out and flash out (externally rotate) at the top for a count. Scale with bands (on rings or box) or 5x5 with the just the negatives if driving out of the dip is difficult.

MetCon:
20 Thrusters (95/65),
20 Power Cleans,
20 Shoulder-to-Overhead,
20 Overhead Squats,
20 Front Squats.
EMOM - 5 Burpees-over-bar (lateral).

*Compare to 2.22.17

Crossfit Vibe

2925 Airway Ave, Unit B

Costa Mesa, CA, 92626

Email: jeff@crossfitvibe.com

Phone: 949-236-6443