CrossFit Team Offutt Tactical Fitness

S/S/S:

pic courtesy of myfitnesspal

Bar Muscle Up Progression 2

Video courtesy of Gymnastics WOD.  If you were not here for part 1 (it was on 24Jul2013, click here for a refresher and video) review the video from that day and try that part first, then give part 2 a try.

WOD:

“Lord of the…”

4 Rounds, not for time:

10 Toes through Rings

10 Ring Dips

10 Kipping Ring Rows

10 Ring Push ups

30sec L-sit (on Rings)

5 Muscle Ups

You get one set of rings to work on (except for the Muscle Ups.  We’ll all share the four spots for Muscle Ups).  For the rest of the movements, as soon as you finish one, adjust your rings to do the next one.

Record whether or not you were able to go RX’d or if you scaled.  If you scaled any movement, put that to Comments/LogWOD

Reason I want you to do this is, so you have a record of where you are on these movements.  If you had to scale, that is fine, as long as you are tracking this and work on improving every time.  Progression, folks!  Name if the game…

 

Cash Out:

Skin the Cat – 5 min practice

Forward lever practice

Firebreather Piece (Done on your own outside of class time):

Rest – This means Mobility Work!  Active recovery!  Prepare for the rest of your training week.  Prep your body and mind!