We have a gymnastics WOD today. This one will challenge your position and force you to concentrate. In the beginning, the hollow and arch positions will be easy to maintain for proficient muscle ups. However, toward the later rounds, the individual hollow holds will begin to fatigue the midline forcing you to try extra hard to maintain good muscle ups.
CrossFit Alloy WOD for 3/20/2017:
Olympic Lifting:
EMOM 10 Min:
1 Power Snatch (165/115)
1 Squat Snatch
1 Overhead Squat
MetCon:
EMOM 14 Min:
Min 1: 5 Muscle Ups
Min 2: 30 Sec Hollow Hold
Scaling:
Platinum: As writes above. Muscle Ups are on the Rings
Steel:
EMOM 14 Min:
Min 1: 3-4 Bar Muscle Ups
Min 2: 30 Sec Hollow Hold
Brass:
EMOM 14 Min:
Min 1: 2 Bar Muscle Ups (may be banded)
Or 8 Pullups and 8 Push-ups
Min 2: 30 Sec Hollow Hold
Bronze:
EMOM 14 Min:
Min 1: 8 Ring Rows and 8 Push-ups (may use box)
Min 2: 30 Sec Hollow Hold