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:
A, Within 15 min:
1, 20 Power Snatch FT (75% of 1 RM)
2, Build up to todays 1 RM Power Snatch
B, At 18 min:
10 min Amrap
5 Deadlift 100/70 kg (220/155 lbs)
10 Lateral Burpee
Post WOD:
E2MOM for 12 min: (3 sets)
1, 15 GHD Hip Extension+10 sec Hold at the topp
2, 15 GHD Sit Ups+30 sec GHD Hollow Hold
