FRIDAY
| Skills
Ring Muscle Up Skills
Today’s gymnastics skill work should see athletes without muscle-ups working through progressions, achieving virtuosity before moving on. Advanced athletes may perform the advanced option during this time |
| WOD
5 x 2:30-minute rounds for reps: 200m Run Max complexes in remaining time^ *Rest 1:15 between rounds
^1 Complex = 3 Toes-to-rings + 2 Ring muscle-ups + 1 Ring dip
Active: 3 Toes-to-rings + 2 Jumping ring muscle-ups + 1 Ring dip Lifestyle: 400m Erg Bike 3 Hanging leg raises (on rig) + 2 Low-ring feet-assisted muscle-ups + 1 Jumping ring dip
The workout should see runs inside 1:15 across rounds and challenging options on the rings! Coordination and accuracy to accompany cardio-fitness is the name of the game today! Note that a complex does not need to be unbroken to count |