WOD:
Skill: Dips: Box, Bar, Ring.
The ‘Position’: Bar Dips , Ring Dips
1. Straight bar: static hollow body hold w/ external rotation.
2-3 rounds of a 10 second hold.
*Modify to basic box dips if individual cannot do the static bar hold- all positioning still stays the same.
2. straight bar dip with press (stay in hollow body position) + external rotation finish (keep shoulder in GOOD position)
2-3 rounds of 3 reps
*modify this movement with assistance of bands and thinking about pointed knee as a pointed toe to keep hollow body position.
3. Rings: static hollow body hold with external rotation (thumbs turned out at 11 & 1).
2-3 rounds of a 10 second hold.
4. ring dip with press (stay in hollow body) + pressing through with turn out as above.
2-3 rounds of 3 reps.
*only allow person to do ring dip or modified ring dip with band IF they can do a solid dip on bar with assistance & hold them selves on the static ring hold without failing.
