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Saturday 02.10.2018

POSTED ON February 9, 2018

Saturday | 02.10.2018

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Warm Up:
 
:15 ring support hold
:30 handcuff stretch
:15 bottom of ring dips hold
10 ring rows
:30 handstand hold
 
x3-4 sets
 
Skill:
 
A. Ring Muscle Up Complex
 
RX:
 
1 strict ring muscle up + 1 kipping ring muscle up + 4 ring dipsx 5-7 sets; rest 1:30
 
Intermediate:
 
3 Ring Pull Ups + 1 jumping ring muscle up + 4 ring dips x5-7 sets; rest 1:30
 
Beginner:
 
4 strict ring muscle up transitions + 5 assisted ring dips x5-7 sets; rest 1:30
Metcon:
 
10min AMRAP
 
Level 1 (RX)
 
15 handstand push ups
35 double unders
 
Level 2 (Intermediate)
 
15 handstand push ups to ab mat
35 double unders
 
Level 3 (Beginner)
 
12 4in deficit push ups + :20 handstand hold
50 single unders
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