Tuesday’s WOD 3/12/13

Buy In:

Pull-Up/Muscle Up Practice

WOD:

50 Double Unders

50 Sit Ups

7 Ring Dips

40 Double Unders

40 Sit-Ups

7 Ring Dips

30 Double Unders

30 Sit-Ups

7 Ring Dips

20 Double Unders

20 Sit-Ups

7 Ring Dips

10 Double Unders

10 Sit-Ups

7 Ring Dips

TIME CAP: 12 Minutes

Cash-Out:

Handstand hold against a wall.  Max hold.

For today’s buy in we are going to perform some practice on the pull-up and muscle-up.  For those that have the pull-up, we will work on muscle-up progressions.   For those that have a muscle-up, let’s practice stringing few together, practice a strict or develop a better hip drive for the kip.

Muscle up Progressions:

1.  Regular hang and hip drive.  -  Take a regular grip and practice a kip swing and drive your hips to the rings.  You only need one or two swings before you get your hips up.

2. False grip hang and hip drive.  -  It is hard to hold a false grip.  So you have to make that FIRST or SECOND swing count.  Think about heaving the heaviest kettlebell over your head on the first swing.  That is how aggressive you need to drive your hips to the rings.

3.  Atomic Sit-up.  Set a low hanging ring.  Place your feet on the ground. With arms fully extended -like a ring row- practice a sit-up and lang in the bottom of the dip.

4.  Practice Muscle-up.

5.  If you cannot get the muscle up…. or even close… then practice a few muscle up negatives.  Start at the top of rings and try to SLOWLY lower yourself under the rings.  This will help develop the strength in the false grip.

Pull-Up Progressions:

1.  Hollow body, active shoulder hang.

2. Hollow body, active shoulder swing.  Pivot at the shoulders while keeping your body in the hollow and superman positions.

3.  Hollow body, active shoulder swing, big.  Exaggerate the back end of the swing.  Try to feel the weightlessness.

4.  On the back swing, pull to the bar.

5.  If you are practicing the regular kip, push away at the top.  If you are practicing the butterfly, pull yourself into the bar.

For the workout we are going to perform a descending triplet.  This workout will consist of double unders, sit-ups, and ring dips.  This workout will have a 12 minute time cap.  That means, if you do not complete the entire workout in 12 minutes, then your score will be the total number you got.  For example, if you completed the round of 20 double unders, and 20 sit-ups, then your score with be 301.  If you complete the entire workout in under 12 minutes, then record your number 335 + your time.

For some the double unders will be a point of contention and and ultimately frustration.  That is ok.  The only way to get better at double unders is to practice them.  The scale for this movement will be single-unders, HOWEVER, I want a few attempts of double unders during the course of the workout.  I want to keep intensity as high as we can, but there is a huge intensity difference between being able to string together double unders, and performing single-unders.

For others, a source of frustration may be the ring dips.  The ring dips may be the difference between the ability of one to perform this workout quickly versus a long, grueling slog fest.  If necessary, and to keep intensity, use a band to assist with the ring dips.

For the cash-out, let’s hold a handstand against the wall.  See how long you can hold it.

Results