Ring MUs then Lunges, TRX Rows and TRX Tricep Extensions

I’ve been following these guys on YouTube for a while. They provide some good progressions and this one shows a good seated Ring Muscle Up progression.

Every 2 minutes for 10 minutes

• 2 x Seated Ring Muscle Ups

Then EMOM for 14 minutes alternate each of the following (7 rounds of each)

• Even Minute – 5-8 x TRX Reverse Rows
• Odd Minute – 8-10 x TRX Tricep Extensions

Then the Crossfit WOD from 29 December, every 2 minutes for 14 minutes

• 6 x Alternating Barbell Back Rack Reverse Lunge (3 per leg), increase weight each round

Results: Reverse Lunge 65-80-95-130-135-155lbs/70kg.