SKILLS:
Rope Climbing and Ring/Bar Dips
* Work on the proper foot lock for rope climbs and proper ring, body and elbow positions for dips
10-15 minutes depending on class sizes...
WORKOUT:
Perform as many Rope Climbs as possible in 4 minutes...
(NO JUMPING ALLOWED & MUST CLIMB ALL THE WAY BACK DOWN TO THE START)
REST 1 MINUTE
Perform as many STRICT Bar/Ring Dips OR Negatives/Holds as possible in 3 minutes...
REST 2 MINUTES
Accumulate as many seconds of Box L-Sits as possible in 2 minutes...
Make sure to get a good stretch in afterward because we should be done early on this one!
POST ALL RESULTS TO COMMENTS
2 comments:
5 climbs, 12 strict ring dips, 80 sec
7 climbs 18 dips 105 seconds
Dave
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