Muscle up time

 

1) GYMNASTICS SKILL (10-15 min)
Ring Muscle-up

Accumulate 20-30 progressions

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

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 yout last 10 reps with the standard muscle-up progression.


2) GYMNASTICS WOD
AMRAP 12
5 Strict HSPU
10 Wallballs (20/14)
15 K2E or Knee Raises

2) AP
Midline
6 sets
4 Strict Leg Raises + 2 Strict T2B

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