Skill Work:
8:00 EMOM
minute 1: *Pistol Progression
minute 2: *Ring Muscle-Up Progression
*Pistol Progressions
– [Single Leg Pistol Off Box (Eccentric)] https://youtu.be/Ep21ZNhj_2o?si=QcUyMdDWMQTs4yTy
– [Single Leg Box Squat] https://youtu.be/__V4UEzKSBg?si=VYeWmxntpC5xMmPh
– [Heel Elevated + Counterweight Pistol] https://youtu.be/6cjnGV7MEtM?si=_OJH9PtAStzNkEA3
– [Heel Elevated Pistol Squat Negatives] https://youtu.be/NAjm_wDtZD8?si=TstbMJ-EuALfkAzR
– [Ring Assisted Pistol Squat](https://youtu.be/hAaIve0oW_Q?si=kYYjlo3m9HNNCX15)
*Ring Muscle-Up Progressions
– [Toenail Spot Ring Muscle-Up] https://youtu.be/dP9q0E_1pHQ?si=16uMiMSS1DEBj7RD
– [Low Ring Banded Strict Muscle-Up] https://youtu.be/duaoFTCc-a8?si=D48_VBt6HqFXPLtC
– [Low Ring Banded Kip Muscle-Up](https://youtu.be/xup1_tdr9lg?si=zT1OzLlDZ_6MwoW2)
– [Low Ring Muscle-Up Transition] https://youtu.be/6Rsiye1zmpo?si=IxqLfXLrnmRj39Zb
– [Ring Muscle-Up Swings] https://youtu.be/uFC2byGEEYg?si=l7IKXx_uvFtXJDc5
During This 8:00 EMOM, we are looking at 4 sets at each movement progression to target some playtime and practice today. We are not setting prescribed reps and movements, but rather setting up the time to practice for about 45 seconds at each movement and then moving to the next.
WOD:
“PRVN Skill”
14:00 AMRAP
60 Double Unders
30 Dual Dumbbell Step Overs
60 Double Under
20 Handstand Push Ups
60 Double Under
10 Ring Muscle Ups
Dumbbells: 50/35lbs, 22.5/15kg
Box Height: 24/20in
—
Level 2:
14:00 AMRAP
45 Double Unders
30 Dual Dumbbell Step Overs
45 Double Under
20 Box Piked Handstand Push Ups
45 Double Under
10 Strict Pull-Ups + 10 Strict Ring Dips
Dumbbells: 35/25lb, 15/12kg
Box Height: 24/20in
–
Level 1:
14:00 AMRAP
60 Single Unders
30 Box Step-Overs
60 Single Unders
20 Push-Ups
60 Single Unders
10 Banded Pull-Ups
Box Height: 24/20in
–
Masters 55+:
14:00 AMRAP
45 Double Unders
30 Single Dumbbell Step Overs
45 Double Under
20 Box Piked Handstand Push Ups
45 Double Under
10 Strict Pull-Ups + 10 Strict Ring Dips
Dumbbell: 35/25lb, 15/12kg
Box Height: 20in
–
Travel / Hotel:
14:00 AMRAP
60 Double Unders
30 Dual Dumbbell Bench Step-Ups
60 Double Under
20 Dual Dumbbell Strict Press
60 Double Under
10 Strict Pull-Ups + 10 Strict Ring Dips
Dumbbells: 50/35lbs, 22.5/15kg