We have a feeling the Muscle Up will be showing up in a Games Open WOD sooooooon. Let's build our skill set and strength!

We have a feeling the Muscle Up will be showing up in a Games Open WOD sooooooon. Let's build our skill set and strength!

Warm Up 

Mobility

Skill/Technique

Ring Muscle Up progression with transitions, and front squat form review

WOD

12 minute AMRAP, ascending ladder:

1-1/2-2/3-3/4-4... 

  • Ring Muscle Up
  • Front Squat (135/95)

*Scaling levels for a Ring Muscle Up:

  - 1 strict pull-up, one unassisted ring dip

OR, If you can't do the above yet....

- 1 strict pull-up, 1 ring dip (with band assist on both)

OR, if you can't perform the above yet...

- 1 ring row, 1 ring push-up