Ring work was the order of the night Thursday, showing up in the warm-up, two different versions of the main WOD, and some post-WOD supplemental work. The rings are great training tools that promote increased flexibility and joint mobility while also demanding a lot of core stability. Check out this article from the gymnastics-based Drills and Skills site for a good review of the wide range of ring exercises available.
Rd 1 – Inverted Hang followed by 10 push-ups & 10 squats
Rd 2 & 3 – “Skin the Cat” followed by 10 push-ups & 10 squats
The big key is control; running/jumping into the inverted position will only cause the rings to swing, making it extremely hard to hold yourself steady. Once the shoulders were warm, it was time for the main event.
Version 1 – Muscle Ups/Pistols/Swings; 5/10/15, 4/8/12, 3/6/9, 2/4/6, 1/2/3
(pistols were total reps rather than per leg)
There are a number of progression moves for learning the pistol squat (I saw at least three last night), but there are also a number of ways of utilizing the pistol squat as an exercise. Not sure what they are? Well, check out our good friend Jim Bathurst’s in depth pistol squat review over at Beastskills.com.
The main WOD was followed by some supplemental work on Ring Dips and Muscle Up attempts before the whole class went down to the court to play with some over-sized “rings.”
AMRAP of 2 x tire flips + 2 full court suicide sprints
Post times for the main WOD in comments, along with any questions or comments you might have about the rings and ring exercises.