12.7.15 Workout of the Day

Hope this simple tutorial helps with your Muscle ups today.

You are only going to get better at these if you come in and put in the time!

CrossFit

General WU: Coaches Choice

Specific WU: 2x

10 Thrusters (empty bar) 3-5 Strict Pullups/3-5 Negatives/10 Ring Rows +

Warmup/Prep Muscle Ups/Pullups

Strength: Thruster

In 15 min, Hit a 3RM

-Bar is taken from floor-

WOD 1: For time: 10 Muscle Ups 20 Thrusters (95/65) 8 Muscle Ups 16 Thrusters 6 Muscle Ups 12 Thrusters 4 Muscle Ups 8 Thrusters 2 Muscle Ups 4 Thrusters

There is a 15 minute time cap. Scale accordingly.

Post time to comments.

Scaling: Muscle Ups

• Scale reps accordingly (5-4-3-2-1)

• Sub Strict Pullups (10-8-6-4-2)

• Sub 2 x Kipping Pullups (20-16-12-8-4 or 10-8-6-4-2)

• Sub Negatives (3-5 reps per round)

• Sub Ring Rows (20-16-12-8-4)

ICT

General WU: Coaches Choice

Specific WU: 7 reps/movement

WOD 1: 25 min AMRAP

40 abmat situps

30 KBS (53/35)

20 BJ (24/20)

5 wall walks

Cooldown: 7 min AMRAP partner suicides (Inside)

This Week's Active Recovery Workout

Row:15 minutes x 3 sets Rest 5-10 minutes b/w sets

Moderate, sustainable pace for all 3 sets