180309 ~ 18.3 Should You Scale Or Give Rx A Go?!?
Mr. Dave Castro has done it again! He has tested our engines, strength, and endurance....now it's time to test our skill. For many of you watching the live broadcast last night, once you herd the word Muscle Up, you might have started to sink a little deeper in your chair. Many of you were quick to say "Well....I guess i'm going scaled"......even though you know you can hit most of the WOD Rx.
In your preparations for 18.3 I present the following question:
“What do you want to get out of this workout tonight?”
If the thought of getting your first Ring Muscle Up is more exciting than doing the workout scaled, then I would advise you to go for it! The adrenaline during Friday Night Lights is through the roof and thus (it’s) a perfect environment to do something you've never done before! We been working on lots of gymnastics pulling, pushing, skill-transfer exercises to help prepare you for Muscle Ups...If you are close… the Open creates the perfect environment for it all to come together!!
If you know you have not developed a solid base to attempt the Rx movements, then Scaled is the way to go! Let this WOD be a baseline of your 2018 training, and set the MU as your new goal!
If its a Pullup that you are chasing.....the above pieces also hold true! Feed off the energy in the box, and get that chin above the bar! If after the 14 min Cap...you have still not managed to do so, then let this be your 2018 goal!!
We have 14 min of fun ahead of us today! Let's dig deep and and attack this workout with all that you have! Be prepared......you may just surprise yourself!
2 rounds for time of:
20 overhead squats (115/80#)
12 ring muscle-ups
20 dumbbell snatches (50/35#)
12 bar muscle-ups
Posted on Fri, March 9, 2018
by Sue Ann Van Damme