Skill
Muscle-up progressions
WOD
Complete 3 rounds for time of:
7 Muscle-ups
15 Push-ups
50 Squats
Mary getting after her front squat!
The muscle-up. One of the hardest movements we do. A huge achievement for those who have it. A sometimes seemingly impossible goal for those who don't. It's always tough to prescribe a WOD with muscle-ups when the vast majority of folks out there don't have the skill down. And even those that do, when it comes to reps thrown in with other movements, it's not a given that all the reps will be completed. So why do we do it? Because we want to make you better…all of you.
For the folks that have muscle-ups, to continue to improve at them, they have to be done regularly. This means in the setting of a skill session, as well as in a WOD. For those that don't have them, we use several things to help get you there. How's your pull-up? Don't have them down yet? Today we work on those. Your pull-up is there? Awesome. How's that chest-to-bar? Don't have it? Today we work on those. So you say you have 10 unbroken chest-to-bars but you're struggling with the transition on the rings to the dip position? Today let's work on some of those progressions that get you to feel that transition. You're feeling good with the transition, you just haven't gotten your first muscle-up? Today's your day!
On muscle-up days, your coaches earn their keep. There are many different levels of proficiency with this movement, and many different progressions to use. Today we'll spend some time figuring out where you're at, and we'll set you up with what's right for you. So even if you don't have muscle-ups yet, that doesn't mean dodge today's WOD. Ask someone who has them, they didn't come easy.
