Pre WOD:
Ring Muscle Up Practice:
𝗟𝗲𝘃𝗲𝗹 𝟭 Ring Muscle Up Progression
A, Technique EMOM 6: (3 rounds)
1, 3 Ring Muscle Up transitions on bench
2, 10 Perfect Kipp in Rings
B, Pull/Push Strength Every 90 sec for 9 min: (3 sets)
1, 3 (Weighted) Pronated Ring Pull Ups (RIR 2)
2, 5 Weighted Ring Push Ups (RIR 2)
C, Support Strength EMOM 4 min: (2 rounds)
1, 15 sec Deep Ring Support
2, 15 sec Ring Support
𝗟𝗲𝘃𝗲𝗹 𝟮 8 Rounds for quality:
500 m Bike Erg
1-3 Ring Muscle Up
𝗟𝗲𝘃𝗲𝗹 𝟯 16 Unbroken* Ring Muscle Up
2000 m Recovery Bike Erg
13 Unbroken* Ring Muscle Up
2000 m Recovery Bike Erg
10 Unbroken* Ring Muscle Up
*Break= 8 Burpee to target (rings)
Bike Erg Pace: Male: 2:10/1000 m Female 2:25/1000 m
WOD:
A, EMOM 10 min:
1 Paused Squat Snatch
– 5 sec pause in catch
( L1: 1 Power Snatch + 1 OHS – 3 sec pause in bottom)
B, 6 min Amrap:
6 Deadlift 100/70 kg
2 Wall Walks
Rest 1 min
6 min Row for Max Cal:
Min 0-2: Row at 20 s/m
Min 2-4: Row at 25 s/m
Min 4-6: Row at 30 s/m
Post WOD:
Zone 1-2 Training Option
Add 30-60 mn Zone 1-2 training on the Machine/Modality you feel like you need the most
