My intent was to practice some difficult upper body exercises in small doses, interspersed with some elements that would keep your heart going. And after trying it, I think the WOD definitely fulfilled it's intended purpose.
AMRAP in 6 min:Results: I think I got 5 and 6 rounds? Forgot to write this one down
10 jump squats
rest 5 minutes
AMRAP in 8 min:
5 ring dips
Broad jump, 25ft (length of mats)
HSPU I did to two AbMats. A few times I got "stuck" in the bottom instead of popping back out. It's like doing front squats or cleans -- if you stop in the bottom, many times you ain't getting back out. :-D
This was a good opportunity to practice -- I can't say I've really been practicing handstands or HSPU much lately. Need to do 10 after each WOD, just like with my pullups.
The second AMRAP didn't go as well as I had hoped. I still fatigue SOOOO quickly on ring dips, and with only 8 minutes, I wasn't going to take the time to recover enough to do them unassisted. So after 3 in a row at the start, I threw on the skinny band. By the time I reached my attempted 7th round, I was just failing on the ring dips. I wasn't getting any more without a nice long rest -- or maybe not even after that.
Broad jumps aren't something we do a lot at our box -- maybe we've never done them before? So it was fun to introduce something completely new to everybody.
The skill for this day was muscle ups. So we taught everybody about using the false grip, and had each of them practice the transition movement from their feet. Fun! We did have one guy do his first 3 muscle ups, which was even more fun. :-D