February 2009

RING DIPS

So many of our athletes are so close to doing all WODs as prescribed except for when one movement comes up…ring dips!  Therefore, we will take this month and work on them.  The goal being to get as many athletes hitting legit ring dips.  Legit meaning full depth, shoulder below the elbow (picture hip below the knees on a squat) and full lockout/tricep extension up top.  Do not cheat yourself, make every rep count this month. 

Scaling will be allowed, but you need to have integrity and challenge yourselves.  You can use bands, but make them as little assistance as you can handle.  If you are getting more than 5 at a time on a band you need to go harder.

A new twist we will incorporate this month is limiting the max reps you can hit per day.  You can do 50 ring dips per day that count towards your total, you can do more they just won’t count towards your monthly total.  The reason being 1) we don’t want anyone to overdo it, and 2) we want you to focus on form and getting stronger.  All ring dips in WODs will also count towards you total.

What are you waiting for?