21-22OCT14: Ring Rows!

Today I am excited to present to you a movement that has never been taught in the history Wiseburn CrossFit! Thanks this past year’s Wiseburn CrossFit t-shirt fundraiser, I was able to purchase 13 sets of both plastic and wood gymnastics rings for our P.E. sections and after school programs. The first movement we will learn will be ring rows, which are great for building upper body strength and muscular endurance.  Ring rows are also a more effective scale for pull-ups than what we normally use (jumping pull-ups), in that doing ring-rows will better help you in being able to accomplish strict pull-ups. Here’s the video of the day:

Once everybody has a chance to learn and practice ring rows, we will of course give them a shot in today’s WOD. Today’s workout will be in Partner/Coach format, and is a close cousin of our dear friend, ‘Lil’ Cindy’:

WOD: ‘Lil’ Mindy’

ALPHA:

AMRAP 6 min:

5 Ring Rows + 10 Push-Ups + 15 Squats

Rest 2 minutes, then complete AMRAP a second time.

Score: # Total Rounds Completed (Combined)

BRAVO:

AMRAP 6 min:

3 Ring Rows + 6 Push-Ups + 15 Squats

Rest 2 minutes, then complete AMRAP a second time.

Score: # Total Rounds Completed (Combined)

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