Vise / Vise Downtown
-Skill Work-
A.
Muscle up transition work
Practice from low rings where the movement begins with a ring row as well as executing from a jump where the rings are set at various heights. The key objective should be to place yourself into the finished position, at the bottom of the dip, instead of waiting for it to happen (head down in front, below the rings with the elbows high and pointing toward the ceiling).
-Conditioning-
B.
Three rounds for time of:
30 Wall Balls, 20# to 10ft /14# to 9 ft
20 Double Unders
6 Muscle Ups
Scale muscle ups to jumping muscle ups. First scale is bottom of rings at top of head for men/eye level for women. Second scale is bottom of rings at chin level for 8 reps. Third scale is 15 pull ups (chest 2 bar for men)/15 push ups.
Post all results to comments.
I did "B." at home today in my garage (it was 27°). I'm moving my rings and don't have them up yet so I scaled to bar muscleups. They were tough but I hit 18 out of 18 attempts. Broke up the last set of wallballs, 17 and 13. 11:25.
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