Pre WOD:
Ring Muscle Up Progression 6/8
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, Front Squat:
4 sets*3 Rep 75%+ (2 RIR)
B, For Time (40 sec on/20 sec off):
30-20-10 reps of:
DB Snatch 22.5/15 kg (50/35 lbs)
Wall Balls 9/6 kg (20/14 lbs)
Burpee Over DB
Cap 15 min
Post WOD:
Zone 1-2
15 min Optional Erg
15 min Run
15 min Optional Erg
2-3 Rounds for Quality
5+5 Eccentric Calf Raise (https://youtu.be/4F0V3HMVEfE?si=fxBBPOycoZ5alIfS)
10+10 Hip Lifts (https://youtu.be/YuE7pGpBWig?si=XHPLu398AUKx-du7)
15 Tibialis Raise (https://youtu.be/OPEuhclsTUQ?si=bBOP8scu8VgFN_8B)
10+10 One Legged Glute Bridge
