December 7, 2017

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:

1. Max Muscle-Ups

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:

1. Max Muscle-Ups

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:

1. Max Muscle-Ups

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