Three different muscle up scallings; seated, squat and in the middle, kneeling.
Buy-in
Gymnastic WU/skills 1
Skill
- Pose: 2 x carioca 100m run
- Kipping Pullups
Strength
- Squat 3 x 5
WOD
For time:
50 Wall ball shots, 20 pound ball
10 Muscle-ups
40 Wall ball shots, 20 pound ball
8 Muscle-ups
30 Wall ball shots, 20 pound ball
6 Muscle-ups
20 Wall ball shots, 20 pound ball
4 Muscle-ups
10 Wall ball shots, 20 pound ball
2 Muscle-ups
50 Wall ball shots, 20 pound ball
10 Muscle-ups
40 Wall ball shots, 20 pound ball
8 Muscle-ups
30 Wall ball shots, 20 pound ball
6 Muscle-ups
20 Wall ball shots, 20 pound ball
4 Muscle-ups
10 Wall ball shots, 20 pound ball
2 Muscle-ups
Time limit: 15 minutes
All did this scaling: 25/5 - 20/4 - 15/3 - 10/2
Seated muscle-ups
Cash-out
Stretching
Mobility Homework - Episode 54: Pinchy Ankles and Weak Feet
Pre-bonus, foot strength: a) stand on ball of foot, get stuff; b)Foot roll c) heel-toe rock.
Test: OHS, long sit with your feet straight out and pull your toes back toward your face, check ankle mobility.
Mwod:
1. Ankle pinch w/ band, 1’ each way, each side = 4’ total.
2. Calves a) hip to wall, b) knee to wall, 30” each way, each side = 2’ total.
3. Roll out your leg gristle 2’ min each side, or until you are out of vomit [KStar's joke, but I couldn't resist leaving it in.]
CW: 6:23; Scaled reps, 20# ball, squat MUs.
ReplyDelete6:45. 25-20-15-10-5. 14#. Kneeling muscle-ups. I'll get there, yet....
ReplyDelete