Announcements: Welcome back from the long weekend! I hope that you did SOMETHING to stay active over the break and that you broke a sweat doing something more than just eating too much!!!!
Today we will meet in the '62 room and focus initially on gymnastic skills. We will then transition to a quick WOD.
Equipment needed: Set up all the rings at waist height.
Warm-up and instruction: Matt will lead the group through muscle-up progressions and then everyone will have a chance to work on muscle-ups. Adam will lead the group through handstand holds and shoulder touches and then everyone will have the change to work on each skill.
WOD:
AMRAP 3 - Muscle-ups (scale = jumping muscle-ups or 3:1 chest to bar pull-ups and ring dips)
Rest 3 minutes
AMRAP 3 - Handstand shoulder touches (note: one touch = one rep; scale = hand release handstands or handstand holds for time)
Post number of muscle-ups and handstand shoulder touches to comments.
6 comments:
Muscle Ups - 13
HS Touches - 94
First 14 w/ back to wall
Next 80 facing wall
Tried to get to 100 but my oxygen got cut off and i was unable to breathe for about the last 15 seconds
it was great to see a bunch of folks there this morning after the long weekend!
I got crushed on muscle-ups, definitely need to practice more often!
4 jumping muscle-ups...yes, 4!
114 shoulder touches - all facing the wall
Fun times!
15 transition (?) muscle ups.
50 shoulder touches, facing the wall.
3:13 for 100 situp cash-out afterwards... had a little extra time so I figured I'd throw that in.
Aloha,
I really blew the muscle-up part of the WOD. Usually and I can 5-6 in a row and then triples after that. I blame slippery hands, a poor warm-up, being sore and every other belly aching excuse out there. The bottom line is that it sucked and some times it is just like that.
MU: 5
ST: 130
That was tough today, but fun. 12 transitioning muscle ups and 50 handstand shoulder touches, those felt pretty weird, looking forward to practicing them more.
Holy crap.
5 jumping muscle ups.
Shoulder touches were all wrong...I think I will redo again next week sometime...
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