Pre WOD:
Ring Muscle Up Progression 1/8
Level 1:
A, EMOM 8 min:
1, 10 perfect Kip in Rings
2, 1 Box Assisted Ring Muscle Up/3 Feet Assisted Ring Muscle Up
Videos:
Ring Kip: https://youtu.be/8M037gVJcOM
Box Assisted: https://youtu.be/EcnVSpzLc80
Feet Assisted: https://youtu.be/4srnT9OksYs
Level 2+3:
A, EMOM 8 min:
X Ring Muscle Up
X= Choose a number you can keep for each set. Every other week we will increase min and very other week we will increase reps
B, (All Levels)
EMOM 9 min:
1, 20 sec Deep Ring Support (Assist with feet if needed)
2, 20 sec Ring Support (Assist with feet if needed)
3, 20 sec Ring Row High Hold
WOD:
A, EMOM 9 min:
1, 10 Z Press
2, 5 High Box Jump
3, Rest
B, 5 Rounds for time
400 m Run
12 Burpee Box Jump Overs 24/20 inch
Cap 20 min
Post WOD:
40 min Zone 1 Bike Erg
