#WODoftheWEEK 9.18.2017
Bye Bye Shoulders....
Coaches Larry & Ashley doing some cash out muscle-ups together.
Muscle-ups can be damn tricky to do, especially in the middle of a workout. Luckily, we've covered how to do them in the past, but anytime an athlete sees muscle-ups in a workout, it can be pretty intimidating....even if you are a seasoned vet.
That actually happened to me last week, when I showed up to class before checking the WOD. Classic, right?
Anyway, let's get to the #WODoftheWEEK. Like I said, I did this one at my box the other week and I happen to like these kind of chipper ladders....ones that you go into it, knowing you need a good pace, because just when you think you're over the hard part, it's time to go right back up. You'll see what I mean when you read the workout, but here it is, courtesy of @CrossFitSouthie's awesome programming.
If you're ever in the Boston area, check out the box and make sure you check out their 'Southie Showdown,' too.
#WODoftheWEEK
Motivation from @CrossFitReykjavik
FOR TIME
50 calorie row
40 wall ball shots
30 pull-ups
20 pistols
10 muscle-ups
20 pistols
30 pull-ups
40 wall ball shots
50 calorie row
Anyway, not going to sugarcoat this workout. The pistols were actually the toughest part for me (I had to scale them, kind of a waste of muscle-ups, right?) as I'm still working on getting them down. Pretty tough for a 6'4" guy, but hey, it all comes down to mobility right? As it is, if you can do butterfly pull-ups, do the sets in 10, and the wall balls in 20, if you're able to. The muscle-ups, maybe sets of 2-3 each, or 5, if you're able. And the calorie row, on both, I would do a 'gentlemen's row' with big strong pulls. You're going to need your breath going into the wall balls.
Scaling options: For this one, keep the calorie row and wall balls the same, but feel free to do banded pull-ups (half reps or 20) and for pistols you could do a goblet squat, or use a box, plate or view the video down below for scaling options with the pistol movement.
All in all, this was a damn good workout. Combining cardio with lots of pulling, really leaves your shoulders aching for a break, and it was something awesome to do. Especially when you get to the muscle-ups and realize you need more recovery time than you'd like in-between those sets. Make sure to hit the 'heart' button at the bottom of the post and comment with your thoughts on this workout!
Watch the video down below for scaling options and how to perform the pistol movement.
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