Strength/Gymnastics:
Advanced- weighted ring dips-8x8
Intermediate-ring dips 8x8
Beginner-ring dip progression with feet on box (bench dips)
or ring holds for 8 sets of 10 second static holds and then do negative on the way down
Metcon:
Partner Workout
5 Rounds
Yoke carry *partner holds dbs equal to bodyweight
5 team tire flips
switch partners on the carry
5 team tire flips
**20 min. time cap
Here is a great video with Chris Spealler teaching progressions for the ring dip.
http://www.youtube.com/watch?v=afnEmGzx0Oc
Advanced- weighted ring dips-8x8
Intermediate-ri
Beginner-ring dip progression with feet on box (bench dips)
or ring holds for 8 sets of 10 second static holds and then do negative on the way down
Metcon:
Partner Workout
5 Rounds
Yoke carry *partner holds dbs equal to bodyweight
5 team tire flips
switch partners on the carry
5 team tire flips
**20 min. time cap
Here is a great video with Chris Spealler teaching progressions for the ring dip.
http://
