WEDNESDAY 3/22/2017
Open 5.2 Gymnastics
Scaled
- 15 total Pause Ring Dips
- 15x 3-pull Low Ring Row
Rx
- 20 total Pause Ring Dips
- 10x 3-pull Muscle Up
Rx+
- 50 GHDSU
- EMOM x 5
- 5 TTB/TTR
- 10 Air Squats
- 1 strict + 2 swinging MU
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Scaled - Pause Ring Dips can be negatives only. Start in support hold, then slowly lower to bottom dip position and hold for 3 seconds. Try pressing out each rep.
For the 3-pull Low Ring Row, use the same setup for a low ring row, with the rings just under the bottom of your ribs. Each rep contains 3 pulls, the first to your chin, the second to your chest, and the third is a transition to the bottom dip support. Return to full arm extension between each pull. There should be no kipping in your hips, keep your body as straight as possible the whole time.
Rx - Hold the bottom position of your dip for 3 seconds. Try to make each rep go lower into the bottom position to work on active shoulder flexibility.
The 3-pull Muscle Ups start with a tight swing. On the second swing, kick forward and pull to the rings to your ears (think Mickey Mouse ears). The third swing will have a pull to the bottom of your ribs (start thinking of pressing down on the rings). The pull on your 4th swing should be directed towards your hips and should be a Muscle Up to support. Your feet should NEVER come above your shoulders. Stay upright!
Rx+ - the goal is to fatigue your core and quads before going into the Muscle Ups. Those are the muscle groups used for a good kip. PAY ATTENTION TO FORM! If you cannot do 1 strict + 2 swinging muscle ups without chicken winging or you’re kicking all over the place, go every 90 seconds, and use that rest to focus on technique