Muscle Up Transitions

Monday, September 21, 2015

Coach Meriah

(11AM) Blair, Mandy, Tim, Charlie, Ben and me

Warm Up

3 rounds of 2 laps around the rig, 10 banded push-ups, monster walk 10 steps left, right, forward and back, 10 rebounding box jumps.  I was having a heck of a time with the banded push-ups and did between 7 and 8 each round.  I used a 12 inch box for the rebounding jumps which felt OK.

WOD

20 min AMRAP:  10-1 reps Muscle Ups, 10-1 reps Box Jumps 30/24”, Run 200

*If you don’t have MU’s you do x2 transitions, you can also do half reps.

The muscle up transitions were broken down into 4 steps.  Start with a ring row and then transition to dip, hold dip with feet off the ground, jump to top position and then hold at top. Even when speeding up and smoothing out, the action should be deliberate as the goal of today’s workout is skills.

I obviously did transitions and used a 24” box.  Charlie did 28” while everybody else used boxes as prescribed or higher.  With 12” and 8” stackable boxes the progression is 20”, 24”, 28”, 32”, 36”.

Starting the round of 10 meant 20 transitions, 10 box jumps and 200m Run.  Then I did 18 transitions, 9 box jumps and 200m Run.  When time was called, I was finishing my eighth of twelve transitions on the round of 6.

Mobility – Finished with some arm stretches and hang.