WOD Type: Amanda (Training Muscle-Up)
WOD Warm-Up:
30 minute standard warm-up for mobility. I have also added overhead squat / Snatch Preparation Routine… Mobility man stretches.
WOD Particulars:
Perform the following :
- Muscle-up
- 135 pound Squat snatch
Today’s WOD Time was more in line with practicing for doing Amanda because I could not do any of this workout… So, What did I do?
- Ring Pull-Ups
- Strict Pull Ups
- Strict Dips
Along with the WOD, I did some extra warm up work for the core section. Completed the following 3 Sets @ 8 Reps each of:
- Ring Row
- Glute Bridge
- Hip Air plane (each side)
- GHD Sit-Ups
I finished off the core work with Barbell Roll out for just one set at 10-15 Reps. What an awesome routine the core workout is. I got the workout straight from “The Box” magazine…
Teachable Moment:
Do muscle-ups from rings chiefly because that’s the hardest place possible.
Here’s how to do a muscle-up on the rings:
1. Hang from a false grip
2. Pull the rings to your chest or “pull-up”
3. Roll your chest over the bottom of the rings
4. Press to support or “dip”
It’s that simple. Steps 1 and 3 are where you’ll have trouble if you do.