Pre WOD:
Ring Muscle Up Progression 7/8
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:
For Time:
100 Wall Ball Box Step Overs 24/20 inch 9/6 kg (20/14 lbs)
50 Push Ups
25 Wall Balls 9/6 kg (20/14 lbs)
5 Wall Walks
25 Wall Balls 9/6 kg (20/14 lbs)
50 Push Ups
100 Wall Ball Box Step Overs 24/20 inch 9/6 kg (20/14 lbs)
E4MOM from min 0:
15/12 Cal Erg
Cap 35 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
