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Thursday 5.12.16

11
May

Thursday 5.12.16

Skill Work (15 Minutes)

The Ring Muscle Up – Progressions

Beginner (5 minute mark) Beginner Ring Muscle Up Progression

Advanced Advanced Ring Muscle Up Progression

  1. From Kneeling Chest to Rings
  2. From Kneeling C2R to Dip Trans
  3. Ring Dip

 

Strength

L1 3×10 of Banded Good Mornings

L2 4×1 GHD Leg Curls

L3 4×2 GHD Leg Curls

 

WOD (Level 3)

AMRAP 14

2 Ring Muscle Ups

4 Handstand Push Ups

8 Pistol Squats

 

WOD (Level 2)

AMRAP 14

2 Ring Pull Ups

4 Pike Position Push Ups (Box)

8 Cossack Squats

 

WOD (Level 1)

AMRAP 14

2 Near Parallel Ring Rows

4 Pike Position Push Ups (Floor)

8 Cossack Squats

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