Wednesday, January 10th 2018

Skill work

Muscle Up Transitions

WOD – “15.3”

7 Muscle ups
50 Wall balls (20/14)
100 DU
AMRAP 14

WOD Brief

Transitions on the rings demand a specific degree of strength, body shape, hand placement, and muscle memory. Today our skill work has 7 variations to allow you to focus on strict to kipping ring muscle up transitions. Please work up in difficulty, practice, and take the time to work the finer points. If you are on the low rings maintain tight shapes (identical to what we do on the bar work, but now we are on freely moving rings), focus first on strict movement with tight upper body positions. As you accomplish strict transitions (toes -> box to higher box), feel free to then add a kip. Have fun and take notes on what aspects are difficult for you. Share that with us and we’ll put a progression together to address those opportunities.

The WOD is a benchmark that you may have done as prescribed or scaled. Pick the adjustments that fit your skillset. If you can use the same scale as previously go ahead and lets get a baseline! The official scale for 15.3 is 50 wall-ball shots 200 single-unders. Our recommendation for NBK athletes is to use muscle-up transitions in the scale to build this capacity and ultimately improve your technical gymnastics abilities.

Wall balls ideally are done in moderate blocks so as to preserve your shoulders for the extra rounds you’ll get in this AMRAP.

 Box Brief
NBK Upgrades continue with some corrections made to our HVAC yesterday – ramping these units up to 100% production. “Hot CrossFit” available upon request! Updates continuing with your help. Thank you for those offering their skills and time these past few weeks
Sponsor program – any new members’s you bring, 2nd month is 50% off for both of you! (As a Sponsor, you’ll work with the new member, train, and help them become better each day)
Nutrition Program is launching with RMR scan at NBK. It is free and will be very focused on results; all skill levels, but only NBK members at this time.

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