1.) Kip to horizonal.
2.) Sit up hard.
3.) Pull up and over the rings.
4.) Vertical forearm before the dip.
5.) Full lockout of elbows
6.) Maintain false grip. Drop. Repeat.
Simple, eh?
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WOD
9-6-3 reps for time:
muscle-ups
cast wall walks
handstand pushups
Holy gymnastics Batman! Execute your movements well technically and efficiently: up & over the rings, keeping the body-line extremely tight, and the triangle concept!
Post time to comments.
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"Form vs. Intensity" with Dave Lipson and Todd Widman - video [wmv] [mov]
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1 comment:
did muscle up transitions and feel like i finally got the hang of them. looking forward to working on the real deal. cast wall walks were brutal. hspu from the 24" box were also tough - focusing on bringing the elbows back and not out. wrist rises felt great after this WOD. 16:44.
Lee
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