Warm-up
Spend 2 minutes in Z1
Then, 2 or 3 rounds
10 banded, hollow pull throughs
10 kip swings
10 push-ups
10 ring rows
Mobility
Full mobility session as a group
Skill
The bar muscle-up and it’s progressions
“Strength is imperative for proper form and form is imperative in demonstrating body control. For this reason we have a strength bias and promote strict movement before kipping”
Today, a prerequisite must be displayed before scaling the bar muscle up as a jumping bar muscle up. 3 strict C2B and 3 strict ring dips is the right of passage to attempting a bar muscle up. If you can prove your strength, you could set up a box and do jumping bar muscle ups, or grab a band for banded bar muscle ups in the WOD. Those who cannot, should really prioritze strength work in gymnastics and if it is a goal of yours, see a coach for some personal programming.
In the workout just start working through the spectrum of pulls; kipping pull-up, kipping C2B, strict pull-up and then strict C2B. Whatever the hardest possible movement achievable is, make sure you hold yourselves accountable to picking something that is really hard. Those who are doing Rx will really be challenged, so creating the same stimulus across is the priority.
WOD
“Covered Bridge”
1 round; AFAHP
50 wall balls (20/14#)
25 cals row
100’ HS walk
25 cals row
10 bar muscle-ups
Every 10’ = 1 walk climb
The bar muscle up scaling options are above and the HS walk scaling options will just be wall climbs today. That way everyone is one the same page and boxes won’t be getting in the way of people trying to walk on their hands. Number and difficulty of the walk climbs should be very personalized. Again, people who are doing the WOD Rx will be in a world of pain, so getting everyone in that place is our job.
Accessory Work
Banded woodchoppers – accumulate 50 a side
Banded ab pull-downs – accumulate 100
