WOD: 6/20/18

Strength/Skill/Stability
1a) 3×3-5 Wall Climbs
1b) 3×12 GHD Sit Ups
1c) 3×8 Bent Over Handle Row W/Landmine
1d) 3×8 Seated Dumbbell Shoulder Press

Conditioning:
21-15-9
Sumo Deadlift High Pull (75/55)
Shoulder to Overhead
Box Jump (24/20)
*Compare to 8/2/17

Auxiliary
10-15 Minutes of Muscle Up Drills:
-Hip-2-Rings Straight Elbow Kipping Swings
-Forearm-2-Hand Support Transition Dips on Boxes
-Strict Ring-2-Chest Pull Ups

At home, we have a mantra for my kids.  Whenever they struggle with things like homework, sports, reading, or building, I always ask the same question: “How do we get good at things?”  They respond, “KEEP PRACTICING.”

I love this mantra because it instills the idea in them that there is (i) value in the work; it teaches us discipline, builds character and demonstrates the value of patience/persistence; and (ii) a relationship between effort and reward; the greater our effort, the greater the reward.

Accordingly, you may have noticed that we have been focusing on the components of several high-skill movements that many of us struggle with (like C&J, Snatch, Handstand Push Ups, and Muscle Ups).  Those of you who have been putting in the work will certainly see progress in these areas.  Still, though, I hear a lot of people who claim to want to improve their muscle ups but I never see these people practicing.  So, here is a little bit of truth you already know: YOU MUST PRACTICE YOUR MUSCLE UPS TO IMPROVE YOUR MUSCLE UPS.

One thought on “WOD: 6/20/18

  1. PAUL 6:42. RX
    CARLOS 5:40 RX
    ALEXA. 4:30 RX
    DOMINIQUE 4:45 RX
    ARTHUR 5:24. RX (STEP UP)
    ANDREA. 8:03. RX+. (65)
    JOSE 8:21. RX. (STEP UP)
    NEIL 6:39. RX (STEP UP)
    DAVID 6:30 RX
    SUSAN 7:02. (35)
    MICHELLE 7:42 (25)
    CARLOS

    JULIE 4:56 RX
    GABBY 6:24 RX
    RAQUEL 8:07 RX
    ALICIA 8:38 RX
    ART 9:38 (65)
    MAYRA 8:56 RX
    ROBERT 6:11 RX
    DAMAN 5:32. RX
    PAUL J

    HOLLY 4:23 RX
    ASH 8:20. (45)
    BRIAN 4:43 (DU)
    AMANDA 7:03 RX
    LAUREN 7:39 (35)
    JESSICA 10:15 RX
    RICH 8:23 RX
    BRITTNIE 7:46 RX
    KATIE 7:32 RX
    SASHAE 5:14 RX
    ART DJ 9:03 RX
    MERISSA B 4:34 RX
    CHRIS P 9:20 RX

    MANNY 7:20 (55)
    DAVE 8:02 (55)
    JIM 6:02 RX
    DEMARIS 4:33 RX
    LUIS 5:15 RX
    ERIC B 10:5O RX++

    JOHN 5:19 RX
    MISSY 5:40 (STEP)
    AMY 5:43 (STEP)
    DUSTY 7:48 (45,STEP)
    YESSENIA 5:05 RX
    ALEJANDRA 7:44 (STEP)
    MERIDETH 6:42 RX
    PRICE 7:03 RX
    SHAWN 6:00 RX
    GOODWIN 5:56 (STEP)
    PAUL 7:47 RX
    CRUZ 8:12 STEP
    AARON 7:42 STEP
    MARI 7:15 STEP

    JAZMIN 7:25 RX
    ERIC 6:02 RX
    BELINDA 8:43 RX
    RICHIE 7:00 RX
    JOSH 10:18 RX
    MARIO 8:42 RX
    HERMY 9:40 RX
    SUSAN 12:03 (40)
    Sierra 9:33 RX
    Blanca 10:06 RX
    Jeannie 8:35 (step)
    CHARISSA 6:51 RX

    KIM 11:22 (35)
    BERNIE 13:17 (STEP)
    FRITO 6:49 RX
    JUAN
    JANET 14:12 RX
    RAJU 10:35 (45)
    JESSE 11:19 (65)
    CARLOS 8:04 (STEP)
    KAMI 7:20 RX
    JULIAN 5:47 (STEP)
    NATALIE 10:14 STEP
    MELISSA 13:11 (35)

Leave a Reply

Your email address will not be published. Required fields are marked *