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:
Every 5 min for 30 min:
20/15 Cal Erg
10 Alt SA DB Devil press 1*22.5/15 kg
15 m SA DB Overhead Walking Lunges (2*7.5m)
10 Pull Ups
Target time: 3:30-4:30
DB Weight: 22.5/15 kg (50/35 lbs)
Post WOD:
60 min Zone 1-2 on Optional Erg/Run
* This can be placed any day of the week as a separate session
