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, Clean+Front Squats
4 sets for max weight:
3 Hang Power Clean+6 Front Squats
Start at 65% of 1 RM Clean and build to todays heavy within 16 min
B, EMOM 12 min for max rep
1, Row for Cal
2, Box Step Overs 1*22.5/15 kg (50/35 lbs), 24/20 inch
3, Burpee Pull Ups
Post WOD:
2 Rounds for quality:
10 Y Raises
10 T Raises
10 W Raises
10 Cuban Rotation
Link: https://youtu.be/qqflao6MkM4
