07/03/16 – “Nicole’s Nervy Sister!”

Pre: Gymnastics Skill / Strength:

. Strict Pulling Progressions The work capacity piece we have been working has now finished. Well done to you all. Your abilities on the pull up bar improved massively throughout the course. Now though it is time to reset that dial and put our focus on the good honest strength behind all these fancy gymnastics pulling movements. Choose your poison based off of what you can do at the minute as well as having an eye on you want to be able to do in the future. Two of the three options on the menu have a prerequisite strength to them so start here and lets build toward those end goals! We will all work every 90 seconds for a total of 5 rounds.

1 - Pull Ups, 4 - 7 reps.
2 - Chest To Bar Pull Ups, 3 - 6 reps.
3 - Ring Muscle Ups, 2 - 4 reps.

ALL three options are meant to be UNBROKEN sets so choose your number accordingly. The volume you are after will come in time. ALL reps are STRICT. .

WoD:

. For Time: 800m Block Run Then when you get back.... 5 Min AMRAP of MAX Muscle Ups* (Scale to regular pull ups) At the end of your 5 mins head back out to.... 800m Block Run .

Go big on your gymnastics sets.
*= Every time you come off the rings/bar it is a 5 Box Jump Over penalty payable straight away. Think twice before coming off too soon.
Don't underestimate the simplicity of this WoD. Get after those runs & stay active and efficient on your gymnastics.
Scale as needed.
No time cap.

. . Post what you did on the progressions. Then post BOTH your run times, & you number of MU's/PU's from the WoD to Beyond The Whiteboard.