Hornet Sting

14 min AMRAP:

8/7 Ring Muscle-ups
12 Handstand Push-ups
15 GHD Sit-Ups

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. 

Stimulus: Ring Muscle up volume gocus  

Strategy: Break Muscle-ups into manageable sets to avoid early fatigue. The HSPU are kipping, and can be broken to maintain a smooth cadence. Keep sit-ups smooth and use them to control your breathing.

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. 

Ring Muscle Ups – Start Stringing Multiple Together!

Do you have one ring muscle up but can’t figure out how to string them together?

Check out our awesome content below:

Check out this free post on how to learn ring muscle ups
FREE cheat sheet on ring muscle ups, you’ll absolutely love!
Incredible 8 Week Course you have to try
My Ring Muscle Up Playlist you can watch now

TAG: a buddy
SHARE: with a friend
COMMENT: below and let us know your score!