Pre WOD:
Ring Muscle Up:
Level 3
For time:
18 Unbroken Ring Muscle Up*
2000 m Bike Erg at 2:10/2:20 pace
15 Unbroken Ring Muscle Up*
2000 m Bike Erg at 2:10/2:20 pace
12 Unbroken Ring Muscle Up*¨
– Every break of RMU= 1 min rest
Level 2
8 Rounds:
1-3 Ring Muscle Up
500 m Bike Erg
Level 1
1, Ring Muscle Up Strength:
Every 90 sec for 9 min: (3 sets)
1, 8 (Weighted) Ring Push Ups
2, 3 (Weighted) Neutral Ring Pull Up
2, Ring Muscle Up Technique:
EMOM for 9 min: (3 sets)
1, 3 Jumping Ring Muscle Up
2, 5 Feet Assisted Ring Muscle Up
3, 5-10 Perfect Kip in Rings
What level to choose:
Level 3: 5+ RMU and happy with technique and strength
Level 2: 1-5 RMU and wants to work on technique
Level 1: 0-3 RMU and wants to build more strength for the Muscle Up
WOD:
A, OLY Complex:
6 sets:
1 Power Clean
1 Hang Squat Clean
1 Split Jerk
70% of 1 RM C&J
B, 12 min Amrap:
9 Deadlift 60/40 kg
6 Hang Power Clean 60/40 kg
6 Front Squats 60/40 kg
36 Double Unders
Post WOD:
3 sets:
60 sec Passive Supinated Hang
10/10 Single Arm Dumbbell Lateral Raises
12 Cuban Rotation
