Wednesday, October 21, 2009

WOD Muscle-up progression

The original WOD is to do 30 muscle-ups for time.  Here's how we scaled it.

10 muscle-ups Muscle-up (scaled) x 10 Reps CW Time: 3:12 Comments: Ring 42" from bar (part way up the dip) KW 5:03 Ring 32" from bar (very bottom of dip) We used Jeff Tucker's muscle-up progression; kneel under the rings, toes pointed. As you start the muscle-up, push down as hard as you can with your toes.



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