Peter.
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Photo credit: Angela Clancy

WoD - "Brains or Brawn?"

Complete 15 - 12 - 9 (Reps) for Time

of:

Thruster (62.5 / 42.5 kg)

Ring Muscle Up

To be well rounded in your approach to Fitness you not only want to be as strong as a bull but you want to be as smart as a dog (yes, they are among the top ten smartest animals on planet earth!).
Here you have (anybody now reading this in a David Attenborough voice??) two beautifully paired movements, one that requires great strength and capacity. The other, whilst also needing capacity, requires lots of your brain power to piece together the components that make up this wonderful gymnastics move.
What we'd like to achieve today is that you push yourself to try something a little bit different in regards to your gymnastics. Do you always divert to a pull up in lieu of Muscle ups but never take a workout here or there to try out some progressions? If you have pull ups AND dips then you should be trying out jumping muscle ups, banded muscle ups, transitions on knees, etc. The neurological development that is gained from simply putting your body through the motion of the transition is marvellous.
Now if you haven't yet gotten your unassisted pull up yet fear not you too will get a kick-ass workout. We are just going to get a bit creative with your modifications so that you apply some challenges to yourself too (here's a hint: it won't just be a banded pull up as sub).
Hold the standards. Form is priority as always.
15 min cap. Modify as needed.

"We fail by the margins of our experience"