WOD = 6 Rounds:
-6 (each side), ATG split squat. Use weight if mobile enough to keep back knee off the ground
-6 Deadlift. Make sure Descent takes twice as long as ascent. Add weight as needed
-Max set dips. If you can do more than 10 dips, add weight. If you can’t do a dip, see scaling below
Aim to Work up in weight each round
rest as needed
Scale ring dips using:
-DB bench press in hammer grip for full range of motion
-Use Deficit ring push ups in hollow body position. Adjust the inclination angle to adjust level of difficulty
-use a dip negative with assistance of feet on a box with legs straight in front of you. Emphasize fully supporting yourself in top position and turning palms forward at the top
See dip Scaling concepts here https://youtu.be/NjujVHxnstc?t=34
Wellness = Plank work!
3 R:
-30sec left side plank
-30sec right side plank
-1 min plank
*try to perform unbroken. You can change up the order with each round.
rest as needed”