Opens Are Here!


1) GYMNASTICS SKILL (10-15 min)

Ring Muscle-up

Complex: 2 Muscle-up Transition Pull-ups (To Chest) + 1 Muscle-up Transition

Level 1 – Begineer Progression (Feet directly underneath the rings)
Level 2 – Supine Pull-up Position Progression
Level 3 – Supine Position (Feet Elevated) or Standard Muscle-up

Complete 20-25 Muscle-up Pull Complexes

Note: Remember you can start your first 8-15 progressions with an “easier” progression. For example if you are able to do muscle-ups start with level 2 and the first progression for level 3 for reps 8-15. Then complete your last 10 reps with the standard muscle-up progression.

2) GYMNASTICS WOD (15-25 min)
10 Supines
10 Right Side DB Snatch (50/35)
10 Supines
10 Left Side DB Snatch
30 Alt. Foward Lunges w/ DB

2) AP

Accumulate 120 sec of a L-sit Hold

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