Clue for WOD #3: You need one person who can TTB, one who can Wall Ball 9/6kg and one who can KB Swing 24/16kg. Time to talk tactics.
The actual Wod will be released later.
When it comes to the Muscle ups for this month the main goal for you should be improving from where you are right now. That doesn’t mean that if you don’t get a muscle up in September you have failed. It means take a look where you are now are you in group 1,2 or 3. From that starting point your focus should be on going up one group over a period of time. If you are struggling with our DB push ups and strict pull ups then work on increasing volume in those movements before moving on. Don’t try turnover drills if you don’t have the basics. Focus on the basics strict/kipping pull ups and strict and kipping ring dips and improve those movements first.
For the members who have muscle ups or are close to their first one, make sure you are warmed up enough before you start your first reps. Go through more progressions if need be. Just like lifting you need to be ready to do muscle ups. That is also the reason we spend so much time on different variations and progressions before we let you start your muscle ups. And again even if you have one you can always work on cleaner reps and there is also the option of linking 2 together. Always have a new goal to work on.
I have been impressed with the amount of members who are getting their first rep. You can all attest to the fact it takes time to get there so everyone else should take it as motivation and keep believing that you will improve over a period of time. Whether it means getting your first pull up or muscle up never stop trying.
Christian
Wednesday 13/9/17
Skill: Muscle Ups
10 min warm up with progressions
10 min EMOM:
Group 1: 1-3 Muscle ups
Group 2: Turnover and hip drive drills
Group 3:
Odd: 1-5 Strict Pull ups
Even: 1-5 Strict Ring Dips or Push ups
WOD: 10 Rounds for Time /w Partner
Partner A) 200m Run
Partner B) 5 Power Snatches 60/40kg
