Tuesday 120731

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WOD

Skill

A) Strict, False Grip Muscle ups - 10x1 (rest 60 seconds)
B) False Grip Kip Muscle ups - 10x1-2 (rest 60 seconds)
C) Any Grip Muscle up Attempts - 10x1 (rest 60 seconds)
D) Ring Dips 10x1-2 (rest 60 seconds)
E) Muscle up Transition Work From Low Rings - 10 minutes of work

Choose one of the above based upon your current skill level and follow exactly. Choosing C) is only allowed if a coach permits otherwise it's D) or E). Total skill time work for this portion of the workout is 12 minutes. Place focus on perfect movement and not just completing the rep.

Conditioning

For time:
Run 1200 meters
12 Ring HSPU/Strict HSPU
30 Box Jumps, 30 inch box
9 Ring HSPU/Strict HSPU
Row 500 meters
6 Ring HSPU/Strict HSPU
100 Double Unders
3 Ring HSPU/Strict HSPU

Ring HSPU must be complete extension of knee, hip, shoulder, and elbow. Ears covered by arms at top.

Men's Alternate HSPU Substitutions:
21-18-15-12 Strict
27-24-21-18 Kipping

Women's Alternate HSPU Substitutions:
18-15-12-9 Strict to 1 Ab Mat
21-18-15-12 Kipping

Scale as needed from the above substitutions.

Post results to comments/Logwod.


A great shot of JimmyG.

5 Responses to "Tuesday 120731"

1. pmohs Says: http://crossfitomaha.blogspot.com/2012/07/tuesday-120731.html?showComment=1343700170051#c2984457386341447910'> July 30, 2012 at 9:02 PM
2. 24 hours after I say "we never do ring HSPU in class"
3. Egan Says: http://crossfitomaha.blogspot.com/2012/07/tuesday-120731.html?showComment=1343704326891#c7809047316560008170'> July 30, 2012 at 10:12 PM
4. Nice shot JIMBO!!!!!!!
5. Shelley Says: http://crossfitomaha.blogspot.com/2012/07/tuesday-120731.html?showComment=1343735008394#c7152855161184861692'> July 31, 2012 at 6:43 AM
6. 10 muscle up attempts: some were close (getting high enough but not hitting the transition) and on one, I felt the "sticking point" for a second but also made note that I wasn't keeping my elbows in tight like they need to be. Thanks for feedback Katelyn and Megan Mac.
   
   17:48 Rx'd on metcon. I was happy with how strict HSPU's felt.
   
   Broke up round of 12 in sets of 2 across, round of 9 was one set of 3,then 2 sets of 2 (failed on 3rd set of 2 after the first one so ended up with 2 singles), round of 6 was 3,1,1,1 and round of 3 were all singles.
   
   Good work 5 a.m.!!
   
   Nice pic Jimbo!!
7. paul Says: http://crossfitomaha.blogspot.com/2012/07/tuesday-120731.html?showComment=1343760682182#c863602128887345560'> July 31, 2012 at 1:51 PM
8. Shoulders were acting up today, so I scaled everything today.
   
   MU: 6x2, kipping with no false grip.
   
   Metcon: 16:53 with 10-9-8-7 50# strict DB presses.
   
   Always enjoy suffering alongside the monsters of the noon class!
9. Eric C Says: http://crossfitomaha.blogspot.com/2012/07/tuesday-120731.html?showComment=1343770987641#c7769704361924288824'> July 31, 2012 at 4:43 PM
10. This one was in my sweet spot. Body-weight gymnastics.
    
    Hit the strict mu's.
    
    14:04 on the metcon. We sweat our butts of at 9am. I can't imagine the afternoon classes.
    
    Good luck!