Tuesday, November 27, 2018

Gymnastics

5:00 AMRAP
10 Hollow Sit Ups
7 Beat Swings
INTO:
5:00 AMRAP
5 Ring Dips
5 Ring Rows

WOD
"Skillz and Six Packs"
4 RFT
6 Bar Muscle Ups
50 Sit Ups

*Scale = 9 Chest to Bar or 12 Pull Ups
*Compare to 4-5-18

A Tip For Today
Yes six is a small number for bar muscle ups, however, the sit ups are going to test your ability to maintain your hollow and arch positions on your kipping.  Work on keeping your feet together and maintaining your long body positions on the beat swings in the gymnastics work at the beginning.  This reinforcement will transfer during the wod to stronger positions under fatigue.