Yesterday’s WOD was a good test to see where we stand with our training right now. I was proud of the handful of athletes who were able to Rx the 30 muscle-ups or who were able to front-squat bodyweight. Both are tough and meaningful benchmarks. If you don’t have muscle-ups yet there’s a simple thing you can practice that will move you towards one quickly, assuming you can do a strict pullup and a ring dip. Sit in a rubber-band below the pullup bars and do 3 sets of “pull-throughs” 3 days a week. Easy to do, easy not to do. If you practice this skill consistently the next time a muscle-up workout comes up you’ll be excited to write that little “Rx” next to your name. There’s another simple thing you can do to help your muscle-ups: Be lean. Every extra pound of fat that you pull up holds you back. More on this tomorrow…
29/Nov/2012 Thursday WOD
5 Rounds for Time
6 Bar-facing burpees
Then: Not for time – 100 reps of any abdominal strengthening movement, 100 reps of any lower back strengthening movement. Ideas: Weighted situps, zercher good mornings, rubber band good mornings, GHD Situps, Hip Extensions, Back Extensions, Toes to Bars, Knees to Elbows, Hollow Rocks, Super-mans.
Gold: 315/223 Silver: 255/183 Bronze: Scale as needed