Pt. 2

 In Blog, Pictures, W.O.D.

So for his 2ed part to breakdown the ring muscle up we go into step 2. After you master the kip swing on the rings with no transitional swinging then it’s time to move on.

Step 2) A few of you will recognize this drill. There’s a couple different names for it but, we commonly refer to it as a hip to ring drill.

Start by tying a band to a set of low rings. Then you will sit and lay back on the band at the same time. While holding the rings, we want to maintain a hollow position. Remember all those hollow rocks? Feet together with toes pointed. Arms straight and squeeze you butt. 

The next step, you will start to lightly bounce or kip back and forth. Get you hips to the rings and kick you toes up. Lastly, flip with the biggest sit up you’ve ever done.

Step 3 is next week!

mu

 

10/29/15

Gymnastics Skill

 

Performance

10 Minutes to establish 1 set of Max Effort Pull-Ups *Any variation Strict, Kipping, Butterfly

Fitness

10 Minutes to establish 1 set of Max Effort Ring Rows *Challenge yourself. Lower than last week!

 

Metcon

 

Performance

5 Rounds for Time

7 Thrusters 75/55

7 Pull-Ups

7 Burpees

Fitness

5 Rounds for Time

7 Front Squats

7 Jumping Pull-Ups *Lower box more than usual

7 Burpees

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