Skill
Bar Muscle Up Skills
MetCon
“But You Have To Call Me Dragon”
4 Rounds For Time of:
12 Dumbbell Front Rack Lunges 50/35
50 Double Unders
5 Bar Muscle Ups
Barbell
2 power cleans+front squat+jerk 7 sets at 70-75%
clean pulls 5×3 90%
As you’ve probably noticed by now, we are really focusing on Bar Muscle Ups going into this next Open. We’ve seen some form of this movement in the past Open Workouts and this year should be no exception. No Strength portion today, just a thorough review of the Bar Muscle Up. For those of you who are still a little bit away from your first Bar Muscle Up, this is a great opportunity to practice your kipping pull ups and chest to bar pull ups! You can practice the transitions if you’d like, but I would recommend building confidence in the pull ups, chest to bars and bar dips. You can even practice the butterfly technique if you are able to knock out 10-15 kipping pull ups consistently.
Our WOD today has some movements from Open Workout 17.2 with Double Unders thrown in there to challenge the cardiovascular system a little more. The lunges will be done based on the 17.2 standard. A slightly bigger set for Bar Muscle Ups compared to last week’s workout. With this constant exposure to the movement, our goal is to have you able to string together bigger sets as we progress. You do have a decent amount of Double Unders before the Bar Muscle Ups though, so don’t beat yourself up if 5 is hard to get unbroken every round.