This morning was another fun WOD!
Training Friday – Saturday
Warm – up: 3 Rounds of: 6 dowel dislocates, 6 push-ups, 6 pole squats
Skill: Ring Dip Practice
3 x 5 second ring supports
Ring dip demo by coach (including kipping and bands)
3 x 5 ring dip practice
12 – 9 – 6 – 3 reps of Front Squat (95/135) and ring dips
TG: Scale FS as needed, scaled push-ups instead of dips
FG: Scale FS to 65/95, assisted ring dips
FG2: Scale FS to 75/115, assisted ring dips
The surprise of “Roxanne” was a fun twist on the song Roxanne by The Police. Coach Caleb played the song and every time they sang “Roxanne”, we had to go ahead and do a burped. It starts all slow with an explosion at the end! I missed a few because I could whip them up that fast, but it was fun! You could tell who knew the song and who didn’t as some people did a few more than necessary! I didn’t! I had a big Police phase when I was about 15-16! Oh my! I’m getting old!
Then it was time for the WOD. It was a quick one, but very Triceps-oriented! I ended up doing the TG with only 45# front squats. I thought I could maybe do 55#, but I could only pull a few reps without stopping, so I scaled back. I chose to opt out of the
triceps ring dips and did push-ups instead. REAL push-ups on my toes, not on my knees! I was able to do the whole WOD this way and finished in 4:57! 🙂
I came back home and it was foggy outside. Like HOLY FOG!
I came home, took a luxurious bath by myself, no kiddies allowed and during breakfast, I noticed Béa had a little tuft of bed head hair sticking out. You know what that means? She’s finally growing hair! 🙂