WOD

Thursday 3rd September 2015

SKILL

Strict Muscle-up

Progressions of a strict muscle-up
-False Grip Hang
-False Grip Pull-ups (CTR)
-Slow Transition
-Strict Ring Dip

Make sure to emphasis what a strict muscle up is. There should be no kick of the feet at any point and no fast transition. It should be controlled. Feet should be off the floor, arms are locked out.

FINISHER

In a team of 2:

AMRAP in 8 minutes:

-2 Muscle ups

-6 KB swings (24kg/32kg)

-8 Ab-mat sit-ups

 

SCALING

Muscle up transition

Reduce weight

In the workout Athlete 1 completes a muscle up, Athlete 2 completes a muscle up. Athlere 1 then completes 6 KB swings, followed by Athlete 2 completes. Same for the Ab-mat sit ups.