12:00 AMRAP
200m run
7 Box Jump Overs, 24/20″
5 Burpees
3 Ring Muscle ups
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WODprep Strategy Top Tips
Warm-up (10 minutes): The Muscle-ups will be our main focus today. Start By warming up your shoulders with some Shoulder pass through and around the worlds with a dowel or a PVC pipe. Warming up your ring support position along with the bottom of the dip position will also help. Finally, use a low box to drill transitions on the muscle up before going over to the rings.Â
Stimulus: aerobic fatigue and gymnastic volume focusÂ
Strategy: Today’s piece is focused heavily on pacing and moving smoothly in transition. The run should be done in around Nintey second. The box jump overs and burpees should be nice and smooth, and the Ring muscle ups should be the focused on movement quality.Â
- Muscle-ups– We have Ring Muscle-ups today, so the focus here should be completing your reps with solid form, and not too much effort. Stay tight and patient in your kip as you rise out of your hollow, and a quick but powerful snap of the hips should be utilized to turn over on the rings. Keep your arms in tight as you drive your legs down to catch and drive out of the dip to lockout.Â
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