A. Pulling Primer and Technique
Pulling Primer and Technique Do you have: ****A Muscle Up? Yes? Execute every 3 minutes for 9 minutes: 10 Ring Swings 5 Ring pull ups 10 bottom of the dip swings 5 Strict ring dips 10 ring support hold swings ****More than a few Pull Ups? Execute every 2 minutes for 10 minutes: 10 Scap Pull Ups 5 Strict Weighted Pull ups ****0-2 pull ups? Execute every 3 minutes for 9 minutes: 10 Scap Pull ups 10 banded pull ups 20-30 second eccentric pull up Scoring: Not Scored Time Cap: 12 minutes B. 2 minute AMRAP of Muscle-Ups As Many Reps as possible in 2 minutes:
Coach's Notes: Scale is Bar Muscle Up/ Chest to Bar pull ups/ Banded pull ups rest 2 minutes then part C C. 1 minute AMRAP of Muscle-Ups As Many Reps as possible in 60 seconds:
Coach's Notes: Scale is Bar Muscle Up/ Chest to Bar pull ups/ Banded pull ups Rest 1 minute then part D D. 2 minute AMRAP of Muscle-Ups As Many Reps as possible in 2 minutes:
Coach's Notes: Scale is Bar Muscle Up/ Chest to Bar pull ups/ Banded pull ups Rest 3 minutes E. Run YRAM and Jump 400 meter run buy in then; 5 rounds for time: 15 Pull ups 10 Alternating Pistols 5 Handstand pushups 100 double under cash out RX + is strict movements RX ++ is deficit on SHPSU Scale is banded pulls and assisted pistols with HRPU or pike push ups Scoring: Time (lower is better) Time Cap: 20 minutes
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July 2020
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