10 Jumping ring dips
20 Goblet squats (53/35)
Post time to comments.
Coach's Notes. (standard start times of 0545, 0630, and 0700, warm up prior and be ready to "3, 2, 1...Go" at these times)
UPDATE -- Post-WOD, do some light skill work on clean technique using a combination of med balls, PVC, and empty barbells. Focus on achieving that aggressive triple extension (ankles/knees/hips) on the second pull, fast elbows, and receiving the bar in a good rack position. Just a suggestion...not saying we're going to do any cleans any time soon. Spend some time on mobility/mashing centered on the hips and quads, calves if they're tight from all dem DUs.
Jumping ring dips...sound easy? You won't feel cheated, especially after a few rounds of goblet squats. Adjust rings just under chest height, so you can hit the bottom of the dip position with your feet on the floor in a quarter squat. Impart a little momentum with a jump, and press out to full extension in a powerful lockout position (external rotation of the hands).
A goblet squat is essentially a front squat using a KB or DB in place of a barbell. The challenge is that you can't "rack" it and get elbows high. So, you really have to activate your core to maintain a upper good position. Use a KB and grab it by the horns or base, or use a DB and grab it by one end. Go get it!
REMINDER -- Coaches' Clinic today (Tue) at 0600. Get your WOD in before or after. Bring your trainer's guides, for more info on what they're all about see Sunday's info post.
Training Videos.
- "Jumping Dip Demo" - best I could find, gets the point across.
- "Goblet Squat demo" - quick one from Northstate CF.