Essentials
| Strength/Skill: |
| Warm up:
3 Sets:
3 Sets:
Strength: Skill: |
| WOD: |
4 Rds For Time:
|
| Additional: |
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Performance
| Strength/Skill: |
Warm up:3 Sets:
3 Sets:
Strength: Skill: |
| WOD: |
4 Rds For Time:
|
| Additional: |
|
Competition
| Strength/Skill: |
Warm up:3 Sets:
3 Sets:
Strength: Skill: |
| WOD |
|
A) Ring Muscle Up Work
(15-20 minutes)
Beginner/ novice
1) 3×10 ring swings, low amplitude perfect form
2) 3×5 low ring pull back drill
3) 3×5 feet on ground supported muscle up transition
4) 3x15s bottom of dip hold: 15s rest
5) 3×6 bottom of dip swings press out on 6th back swing
Advanced
1) 3×10 ring swings, medium amplitude perfect form
2) 3×5 swinging ring pull ups – pull thumbs to armpits in perfect hollow in the front swing
3) 3×5 low ring pull back to transition drill
4) 3×2 swinging muscle up to 15 second bottom of dip hold
5) 3×6 bottom of dip swings press out on 3rd and 6th back swing
Elite:
1) 3×10 ring swings, high amplitude perfect form
2) 3×2 arch pull swinging muscle ups; 3×2 hollow pull swinging muscle ups
3) 3×5 top of L ring pull up-> bottom of dip muscle up transitions
4) 3×2 ring kip to 15s bottom of dip hold
5) 3×5 back to front ring dips
B) 3 Sets:
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| Additional: |
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