RowSki Balls – CFS

Ryan – Bad @$$

Whether you’re working towards your first muscle-up or looking to make them more efficient, gymnastic drills are always beneficial. Check out our quick video on a drill you can do in and outside of class!

Warm-up
EMOM 9
1. 15/12 Cals on Rower
2. 12 False Grip Ring Rows
3. 15 Wallballs

Skill
Muscle-up
Ring Dip

Strength
1. Press
3-3-3-3
2. Push-press
2-2-1-1-1

WOD
40-30-20
Row/Ski for Calories
Wallballs
5-4-3 Muscle-ups after each round

Level 3- 15-12-9 Ring dips – check out this scaling option
Level 2- 10 Ring Dips after each round – check out this scaling option
Level 1-30-20-10; Ring or Bench Dips
ADV- 10-8-6 MUPs after each round

–  Coaches Tip –
if you have gotten a muscle up in the past or can do a few, scale the number further, do 1 a round or give one good attempt at one. Banded Bar Muups or transitions are also an option depending on which one you would benefit more from.

10 Comments

  • Jen Merinder

    08/08/2017 @ 1:19 pm

    SP: #105
    PP: #175
    WOD: 16:10 RX

  • Michael Byrnes

    08/08/2017 @ 11:45 am

    Strict: 175×3
    PP: 255
    WOD: 12:36 Sub Bar MUP

  • Joel carpenter

    08/08/2017 @ 2:23 am

    Press: 95 across
    Push press: 135

    WOD: 13:25 (30-20-20, 1 MUP/round)

  • Daniela Bitto

    08/08/2017 @ 1:46 am

    Press 100
    Push Press 160
    Wod 14:40RX

  • Jason Barrow

    08/08/2017 @ 12:59 am

    Press: 115×3
    Push Press: 185×1
    WOD: 24:11 Rx

  • Trevor

    08/08/2017 @ 12:34 am

    Press: 95 across
    Push Press: 175

    WOD: 18:31 3-2-1 MUps. Train wreck. Couldn’t even link 2 together.

  • Sean Flannery

    08/07/2017 @ 4:09 pm

    SP: 176
    PP: 243
    WOD: 12:36 Adv w/bar mups

  • Brian Maser

    08/07/2017 @ 2:28 pm

    Strict Press: 120
    Push Press: 185
    WOD: 17:39 Rx

  • Alec

    08/07/2017 @ 1:36 pm

    No strength work, 15:58ADV. Hat tip to Adam and Kevin for doing the wallballs with a 30lb. MB! Yikes!

  • Ben Brauer

    08/07/2017 @ 1:14 pm

    Strict Press: 150
    Push Press: 225
    WOD: 18:37 Adv.

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