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03/09/14 – “Skin Scour”

Every 20 Seconds For 10 Minutes, 

1 Muscle Up

Then..

Every 30 Seconds For 10 Minutes,

1 Muscle Up

 

 

 

 

** Only The Muscle Ups at the above rep sequence is considered ‘As RX” **

Scale to Pull Ups AND Ring Dips. Choose a number between 3 – 5 reps of each. Then on the second phase cut the volume as follows:

1st phase, 3, 4 or 5 reps chosen = cut back to 2 of each.

1st phase, 1, or 2 reps chosen = cut back to 1 rep of each.

Muscle Up Transitions can be offered, but only to those with experience and with flawless unassisted ring dips.

 

 

Key points to todays WOD:

Skill development (If utilising the kip in the pull up, make it a pure gymnastics kip – NO WILD FROG KICKS!)

Strength development (Be sustainable over long periods of time)

Confidence builder (build confidence in knowing you CAN make your reps. And if you’re in a band, is it time to change colours??)

Accuracy (Be clinical & ensure a 100% success rate. When you attempt one you get one!)

Standards (Full Range Of Motion, Full Movement standards, No half-half reps!)

 

 

‘Vituosity’ = Doing the common uncommonly well.

Master your basics!

 

 

Post choice of move & rep sequence (and scaling if applicable) to comments.

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Work out of the day
WOD

Rooftop of Dreams
ROD

Back for more?
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