Monday November 4, 2019

Posted on Nov 3, 2019 | 0 comments

WOD:
For time:
30 muscle-ups

Scaling
Although this workout will be very short for advanced athletes, beginner and intermediate athletes should not worry about finishing quickly. Instead, scaling athletes should pick a modification that offers an opportunity to practice the muscle-up and improve strength and skill. If you’re currently nowhere near a muscle-up, work on a pulling exercise and a pushing exercise.
Your coach will pick a scaling option to best suite you, it may be different than what is posted. We will all be working for approximately 15 min to improve strength and skill for the muscle up.

Intermediate Option
Complete as many muscle-ups as possible in 15 minutes.
Then,
Complete as many rounds as possible in 5 minutes of:
5 strict pull-ups
5 ring dips

Beginner Option
Complete as many rounds as possible in 15 minutes of:
5 ring rows, using a false grip
5 jumping dips, slowing the descent

Post WOD:
Prowler Fun 🙂