Ring Muscle-Up | WOD 1.18.18


Ring Muscle-Up Practice (5-8 minutes)

Play around with Ring Supports, Strict Dips, Transitions, etc.

Check out Carl Paoli’s progressions here and here.

Every minute on the minute for 10 minutes:

Level 1

odd: 3-5 Strict Pull-ups
even: 5-10 Push-ups

Use bands or add weight as necessary.

Level 2

1-5 Ring Muscle-ups

Try to pick a rep count and stick with it throughout the 10 minutes, keeping in mind total volume.


Three rounds for time of:

30/20 cal Row
20 Dumbbell Snatch, 50/35lbs
15 Burpee Box Jumps, 24/20″

Post time and Rx to comments.

1 thought on “Ring Muscle-Up | WOD 1.18.18

  1. 1 ring mu x8
    12:57 (15 cal assault bike, burpee step ups)

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