Pre WOD:
Ring Muscle Up Progression 5/8
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
Increase Either movement quality OR sec from last week
WOD:
A, EMOM 12 min: (4 sets) (Murph Prep)
1, 30 sec Max Strict Pull Ups
2, 30 sec Max Push Ups
3, Rest
B, AMRAP 12 min:
2 Wall Walks
6 Toes to Bar
8 Line Facing Burpees
C, E30 sec for 4 min (2 rounds):
1, 20 sec Hollow Hold
2, 20 sec Superman
3, 20 sec Side Plank Right
4, 20 sec Side Plank Left
Post WOD:
60 min Zone 1-2 on Optional Erg/Run
* This can be placed any day of the week as a separate session
