Wednesday, October 31, 2018

WOD Wednesday #91

Three rounds for time of:
12 Muscle-ups
75 Squats



A muscle-up is a foundational exercise in gymnastics, a ring exercise that is so simple and basic that it doesn't even rate a difficulty score for gymnasts. Here, a MU is a milestone for most of us, the first MU a notable achievement. Hanging from rings using a false grip do a ring pull-up, quickly transition to chest over our hands, and then push out a ring dip. Lower yourself to arms fully extended under the rings. One MU. No rings available? 1 bar MU = 1 ring MU.

Can't do a MU, or as we say in CF, don't "have" a MU? The sub is Pull-ups and Dips. The FULL sub is 4 PU and 4 bar dips for each MU. I usually do 3/1, freely admitting that is is not only a sub but also a scale. Let's be honest here.. You're not going to do 48 PU and 48 dips each round for 3 rounds. Not gonna happenDo 1:1 or 2:1. Do whatever type do PU scaling you've been doing all month (bands, Gravitron) but DO NOT DO JUMPING PU WITH NEGATIVES. Same with dips; scale as you need with bands, Gravitron, one leg on ground for assist.

When you see "Squats" on a CF WOD that means air, or unweighted squats. Just you and gravity. Nothing on your shoulders, on your rack (heh heh), or overhead. Good form is essential. Full squats with the crease of your hip below your knee on each one, a fully open hip at the top. 75 per round. Scale reps here if this is too much, and it MAY be. How about 50, or even 25/round?

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