Don’t eat too many desserts this week, you might get a weird weight distribution and crash a scooter…. it has been done before ;) Happy Thanksgiving Pack!
Skill: E0.5MOMx5 Rounds
1 Ring Muscle Up
2 Ring Muscle Ups
3 Ring Muscle Ups
4 Ring Muscle Ups
Rest 1 Min
FrameWork: sub your hardest pulling motion from this order: Bar Muscle Up, Strict Chest-to-Bar, Kipping Chest to Bar, Kipping Pull-Up, Bar Kips (double the reps for this one). I.e. you get 30 seconds per set, start with your hardest pulling motion. If you only make 2 of your 3 set, go down to the next easier motion for the set of 4 and from then on out. This probably seems easy, but it’s 50 total reps and I don’t think anyone will make it through with either type of muscle ups (prove me wrong though). If you can’t do a pull-up, practice bar kips the entire time (2-4-6-8 on the rep scheme though). Coaches be sure to show proper way to jump onto the bar in the hollow position and kip using lats and staying long.
“Lateralus”
3RFT- 14 min Cap
12 Alternating Pistol Squats
8 Devils Press (100/70)
50 Ft. DB Walking Lunge-Regional Style (100/70- one db in FR, one overhead. switch at 25’)
FrameWork: Sub Shrimp Squats or Weighted Box Step-ups for Pistols, RWAN
