MONDAY
| Skill
For Skills:
Ring Muscle-Up Skill Work/Progression
Ring Muscle-Up Drills Negative Ring Muscle-Up Position Pause Drill Ring Muscle-Up Swing Banded Low Ring Muscle Up
Work to where you are at. |
| WOD
15:00 AMRAP
“Stick Around”
70 Double Unders 5 Ring Muscle Ups 3 Squat Clean 93/68
Active: 50 Double Unders 10 Pull-Ups 10 Ring Dips 3 Squat Cleans 70/48 Lifestyle: 100 Single Unders 10 Ring Rows 10 Push-Ups 5 Hang Power Cleans @70% 5 Front Squats
The goal here today will be to keep the Double Unders into 3 sets or less for the duration of the workout and then move into the Ring Muscle-Ups or Ring Muscle-Up modification. The transition + Ring Muscle-Ups should be kept in the range of 45 seconds or less before moving on |