Pre WOD:
«Ring Muscle Up
Level 3
30 Unbroken* Ring Muscle Up For time
Every Break= 500 m Recovery Bike Erg
Level 2
8 Rounds for time:
1-4 Ring Muscle Up
500 m Recovery Bike Erg in between sets
Level 1
1, Muscle Up Technique progressions:
EMOM 9 min:
1, 5 Feet Assisted Ring Muscle Up (Or 1 Partner assisted Ring Muscle Up)
2, 5 Jumping Ring Muscle Up
3, 5-10 Perfect Kipp in Rings
2, Ring Muscle Up Strength
EMOM 9 min:
1, 3 (Weighted) Box Dip (RIR 2)
2, 10-20 sec Deep Ring Support
3, Rest
What Level to choose?
Level 3: 6+ UB Ring Muscle Up
Level 2: 1-6 UB Ring Muscle Up
Level 1: Working on the first Ring Muscle Up
*You can also choose to do a something in between the different levels»
WOD:
15 min Amrap:
20/16 Row Calories
10/10 SA DB Push Jerks, 22.5/15 kg
10/10 SA DB Overhead Reverse Lunges, 22.5/15 kg
– Rest 3 min
15 min Amrap:
400 m Run
20 Pull Ups
10/10 SA DB Box Step Over 22.5/15 kg
Post WOD:
3-5 rounds for quality of:
Table Front Rack Stretch, 30-60 secs
12/12 Seated Dumbbell External Rotations
12/12 Dumbbell Lateral Shoulder Raises
