Mushleupz
The ever-elusive muscle up.
Wednesdays our hump day in terms of lifting and we are going to spend time each week working on this gymnastics skill. We had 3 first time bar muscle ups last week and I know a few more are close.. So this is our time to work on it!
Today's WOD
WarmUp
Lax on floor (lats+rhomboids)
3 rounds
10 second dead hang
10 wall angels
10 hollow push-up
A.) Muscle Up Progression (Bar)
- hollow kip
- horizontal hip thrusts
- pull-up
- chest 2 bar
- belly button to bar
- turnover attempts
(This is the time to either go for it or learn on floor with low pull-up bar to get the hang of the transition in to dip)
- muscle up + multiples
B.) 1 Max Effort Set of Pull Ups
C.) 13 minute AMRAP
Thrusters 95/65
Toes 2 Bar
