Skill:
Muscle Ups
Every 1:30 For 8 Rounds
Perform 5 False Grip Pull Ups + 5 Strict Ring Dips OR 1-3 Strict Muscle Ups/ Negatives
WOD:
For Time
(Cap=20:00)
30 Alternating Dumbbell Snatches (Total)
15 Wall Balls
3 Rope Climbs
24 Alt DB Snatches
12 Wall Balls
3 Rope Climbs
18 Alt DB Snatches
9 Wall Balls
3 Rope Climbs
2:00 Rest
24 Alt DB Snatch
12 Wall Balls
2 Rope Climbs
18 Alt DB Snatch
9 Wall Balls
2 Rope Climbs
12 Alt DB Snatch
6 Wall Balls
2 Rope Climbs
Purpose of the Workout:
The purpose of our muscle up skill portion today is to work on the necessary components needed to perform a strict muscle up. The false grip and ability to transition into and press out of the dip are super important and the focus for today.
Our WOD today is a fun mash-up of three different movements. This WOD is going to be on the long side and each movement is taxing in its’ own unique way. The key with this one will be pacing and efficiency on those rope climbs!