April 17, 2015 WOD: pushing, pulling, dipping, pressing

Today’s workout was comprised of 2 phases, which focus on strength and strict movements.

  • Bench press, 5 rounds, 8 reps per round (max reps final round), superset with ring rows (8-12 reps)
  • NFT 5 rounds of…
    -7 Muscle Ups or Tough Variation (working on this as a skill)
    -7 Burpees with 1ft target

This is a good workout that requires minimal modification.

Phase 1

Floor press adaptation. I worked up to 155lbs, concluding with a max of 10 reps in round 5.

Ring rows – 10 reps per round, finishing with 12 on final round.

Phase 2

In the past I have used banded muscle-ups to get that kind of volume. This time around, I adapted with Russian dips, which is a good approximation for the muscle-up transition, which is often the most difficult part of the movement for both para-athletes as well as able-bodied athletes.  The lower you can get into the dip, the greater the approximation to the transition phase of the muscle-up. Seven per round for 5 rounds.

Instead of a burpee, the goal was to get some vertical pressing in. For this, I adapted with kettlebell presses, doing 7 per each arm for 5 rounds.

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