OPEN:
Skill:
Pic Courtesy of CrossFit Solafide
Kipping Muscle Up
Your focus today in the kip is getting your hips up as high as possible to the rings and then doing the fastest sit up ever to get your body over the rings. Video courtesy of Gymnastics WOD. In this video made during the 2012 CrossFit Open, Carl Paoli hits the high hips and fastest sit up ever points. Watch from 4:30 to the end to get the points.
WOD:
For Time:
Row 1000m
30 Muscle Ups
Post time to comments/www.logwod.com
COMP:
Skill:
Weighted Dips 7×6
(You did 7×5 2 weeks ago, go 5# heavier)
Post highest weight use to comments/www.logwod.com
then,
Muscle Ups: Work on Kipping without using false grip
3 rounds AMRAP Unbroken Muscle Ups
Video once again from Gymnastics WOD. Carl goes over how to achieve kipping muscle ups without a false grip. At most, using a pseudo-false grip.
WOD:
For Time:
Row 1000m
30 Muscle Ups
Post time to comments/www.logwod.com
Exactly 5 min later
For Time
50 HSPUs for time
Post time to comments/www.logwod.com
CrossFit Team Offutt Tactical Fitness 