Pre WOD:

Ring Muscle Up Project:

Level 1:
A, 𝗘𝗠𝗢𝗠 𝟵 𝗺𝗶𝗻: (𝟯 𝗿𝗼𝘂𝗻𝗱𝘀)
𝟭, 3 Jumping Ring Muscle Up
𝟮, 5 Feet Assisted Ring Muscle Up
𝟯, 10 Perfect Kip in Rings

Level 2+3:
7 𝗥𝗼𝘂𝗻𝗱𝘀 𝗳𝗼𝗿 𝘁𝗶𝗺𝗲:
500 m Bike Erg
X Ring Muscle Up

X= A number you will be able to do unbroken each round. Goal is to keep the same as las week but with one more round this week

All Levels:
𝗕, 𝗥𝗶𝗻𝗴 𝗦𝘁𝗿𝗲𝗻𝗴𝘁𝗵:
𝗘𝗠𝗢𝗠 𝟵 𝗺𝗶𝗻: (𝟯 𝗿𝗼𝘂𝗻𝗱𝘀)
𝟭, 15-20 sec Ring Row Hold
𝟮, 10-20 sec Ring Support
𝟯, 10-20 sec Deep Ring Support

– Gradually increase time week by week

WOD:

A, 5 sets*4 Hang Power Snatches
Weight: Start at 65% and increase weight for each set

B, 15 min Amrap (2 min on/1 min off)
20/15 cal Erg
Max Bar Facing Burpees

Post WOD:

60 min Zone 1-2 on Optional Erg/Run

* This can be placed any day of the week as a separate session