Monthly Challenge
Daily Hang Challenge (Accumulate 3-7 min each day)
Pre WOD:
Ring Muscle Up Progression:
A, Technique:
L2+3: EMOM 8 min:
X Ring Muscle Up
L1: EMOM 9 min:
1, 5 Feet Assisted Ring Muscle Up
2, 5 Jumping Ring Muscle Up
3, 10 Perfect Kip
B, Strength:
EMOM 6 min:
1, 20 sec Deep Ring Support
2, 20 sec Ring Support
3, 20 sec Ring Row Hold (at top)
FA RMU: https://youtu.be/4srnT9OksYs
JRMU: https://youtu.be/_U0r2L8iGzM
Kip: https://youtu.be/8M037gVJcOM
DRS: https://youtu.be/MnoeZ8yV0vI
RS: https://youtu.be/Eu_HvJ77Osc
RR H: https://youtu.be/gEpy88G-5xE
WOD:
Partner Workout
Amrap 35 min:
20 Shoulder to Overhead 50/35 kg (110/75 lbs)
30 Power Clean 50/35 kg (110/75 lbs)
550/500 m Erg
20 Pull Ups
30 Toes to Bar
550/500 m Erg
Post WOD:
Core:
3 Rounds for quality:
10-15 sec L Sit
Rest 20 sec
10-15 sec L Sit Flutter Kicks
Rest 20 sec
5 Box Hip Lift
Rest as needed
