MERCREDI 26/09/2018

Warm up:15’

Mobilité + 2’ dead hang + 3×10 reps shoulder dislocations PVC

Skill: 15’

Technique muscle up

 

MetCon: 5’

For time:
30 muscle-ups

Scaling
Although this workout will be very short for advanced athletes, beginner and intermediate athletes should not worry about finishing quickly. Instead, scaling athletes should pick a modification that offers an opportunity to practice the muscle-up and improve strength and skill. If you’re currently nowhere near a muscle-up, work on a pulling exercise and a pushing exercise.

Intermediate Option
Complete as many muscle-ups as possible in 15 minutes.
Then,
Complete as many rounds as possible in 5 minutes of:
5 strict pull-ups
5 ring dips

Beginner Option
Complete as many rounds as possible in 15 minutes of:
5 ring rows, using a false grip
5 jumping dips, slowing the descent

 

After:

Challenge team of 3 : 10’ max cal row!!!