Josh showing off with a dang near strict muscle up. The gym looks small in this video.
SWOD: Row 500 Meters. Compare to 10.14.10
Metcon: "Nasty Girls"
3 rounds for time:
-7 Muscle Ups
-10 Hang Power Cleans (135/ 85 #)
For those of you who haven't seen this workout, check it out here. Now let's try it ourselves. Don't worry if you don't have muscle ups, there are plenty of substitutions. The most common are:
-4 pull ups (any substitute) + 4 Dips (any sub, I prefer using two boxes) = 1 muscle up
-Muscle Ups from the knees.
We did muscle ups from the knees on 10.13.10. If you were successful with them last time, then raise the rings up 1 to 2 inches today. This is a quick way to learn the proper pull through, train a deep ring dip, and "muscle" your way to lock out.
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