8/15/19 C19204 "Let The Bodies Hit The Floor"

August 14, 2019

WU Coach Lead 0:00-10:00

 

SKILL (Ring Muscle Up) 10:00-30:00

 

Beginner: No Pull-ups & No Ring Dips

4 Rounds

- 8-12 Strict Bar or Ring Pull-ups

- 8-12 Ring Dips

- :20s Bar or Ring Kipping

 

Intermediate: 10+ Strict Pullups & 10+ Ring Dips

4 Rounds 

- 5 Explosive Hip to Ring

- 10 Transition Drills on Low Rings

- 5 Ring Dips w/ 5 Second Pause @ Bottom

 

Advance: Ring Muscle Ups

5 Rounds / 2:00 Clock

- 3 Pull-ups + 2 Ring MU + 3 Ring Dips

 

GENERATOR 30:00-55:00

"EMOM 15"

- 150 - 200m Sprint

- 60 Double Under / :45s DU Practice

- 12 D-Ball Bear Hug Squat (70/50)

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