8th August 2018
WOD WOD, August 9, 2018
Muscle Up Mayhem
Gymnastics
Gymnastics Skills / Drills
Choose one of the following skills to drill :
A) Ring Muscle Up
B) Bar Muscle up
C) Assisted Muscle Up transition from floor + press from dip
D) Assisted Muscle up from floor pull – transition only
Format
Every 2 Minutes x 6 Sets :
A) and B )Sub maximal set – smooth transitions – consistant rep ranges
C) 3 Reps + 10 Second hold at top of final rep
D) 3-5 floor transition reps
Metcon (Time)
2 Rounds for time – 12 Minute cap
20 x kipping Pulls Ups
40 x Ab mat Sit ups
20 x D/B Snatch – Alternating Hands 22.5/15kg
80 x Dubz
Rest 2 Minutes
OPTIONS:
Pull Ups : Jumping / Ring Rows
DB : Reduce Load
Dubz : 40 / x 120 x Singles
Some Muscle up play and progressive options – something for everyone to feel like a gymnast !