The Crew @ Bring BOWE Home WOD.
Tuesday class times: 530am, 430pm, 530pm, 630pm
*** Reminder *** No night classes on Wed July 4th!!!
Skill: Muscle-up progressions
WOD: "Nasty Girls"
3 Rounds for time of:
50 Air Squats
10 Hang Power Cleans @ 135#
It's time to start building up those more advanced movements ie: muscle-ups. So chalk up and ready yourself for some learning. Today we will break apart the movement and give you all some ways to start working into this gymnastic effort.
I recommend for the workout today that some sort of scaled muscle-up progression be done. Historically, Crossfit's substitute for muscle-ups was doing pull-ups and dips. While this does increase flexibility, range of motion and overall strength in those movements, it doesn't do a lot to develop the transition between the two. There are several ways to complete the full movement. Partner, banded, on knees, and partial hang just to name a few. Come on in and get working on that first M/U!
Pics of the Bring BOWE Home WOD are up, (thanks to the Ragsdales) and I will be posting them here shortly, so check back daily.
Below is the "original" video of the Nasty Girls. And for the ladies, Graham Holmberg. Awesome!