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January 31, 2017


EMOM for 10 Minutes
[odd] 30 seconds of ring dips
[even] 30 seconds of pistols

We’re practicing two difficult skills today.The ring dip can be challenging as it demands quite a bit of strength.  You can use bands here or try some dips using parallettes or a set of boxes to replicate bar dips allowing yourself to assist with your feet as much as needed. Work for as much of the 30 seconds as you can. Pistols are another unique challenge.  They require a lot of mobility and strength in order to perform them to full depth. Scale by using a box and perform high box step ups with a slow negative or using assistance from a squat stand post, ring or band.


3 rounds for time
400M Run
10 Front Squats 185/125lb

Workout Notes: Today’s workout is a simple couplet.  You will start each round with a 400 meter run and finish with 10 heavy front squats.  The benchmark weight today is meant to be on the heavy side and it should be very challenging to be able to do all 10 reps unbroken.  Choose a weight that is heavier than you might normally use in a workout and plan to finish each set of 10 in 2-3 sets.  If you scale the weight and are able to complete all 3 rounds unbroken, you may have gone too light. Focus on an upright torso with a loose grip on the bar and elbows high through all 10 reps.

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